Bodyweight squat
General guidance. This page has not been reviewed by a qualified professional yet.
Bodyweight squat. Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
How to do this exercise: Bodyweight squatSetup · movement · load
- Set your position
Stand around shoulder width with toes turned out comfortably. Reach arms forward and use stable support if needed.
- Make the movement
Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not let knees collapse inward or heels lift.
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Bodyweight
Main muscles
Quadriceps, Glutes
Supporting muscles
Hamstrings, Calves
Equipment
No equipment needed
Load values are only comparable on the same exercise and equipment.
How to do it
- Stand around shoulder width with toes turned out comfortably. Reach arms forward and use stable support if needed.
- Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
Common mistakes
- Do not let knees collapse inward or heels lift.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.
Alternatives and variations
- Goblet squat – Harder option