How to Do a Bodyweight Squat

Quads, glutes · Bodyweight · By Coach Melo, ISSA Certified Personal Trainer

The bodyweight squat is the foundation of lower body training. It strengthens your quads and glutes and improves hip and ankle mobility, with no equipment needed.

Quick form cues

• Reach your arms forward to balance
• Hips back and down, chest up
• Keep your heels on the floor

Suggested start: 4 sets of 15 reps. Stop if anything hurts, and ask Coach Melo to adjust it for you.

Step-by-step instructions

1. 1Stand with your feet shoulder width apart and your toes turned out slightly. Extend your arms straight out in front of you at shoulder height.
2. 2Brace your core and push your hips back as you bend your knees.
3. 3Lower until your thighs are parallel to the floor, or as deep as you can with your heels down.
4. 4Keep your chest up and your knees in line with your toes.
5. 5Drive through the middle of your feet to stand tall.

Common mistakes and fixes

• Heels lifting

  Shift your weight to mid-foot and sit back. Try a small wedge under your heels if your ankles are tight.

• Knees collapsing inward

  Push your knees out in line with your toes.

• Leaning too far forward

  Reach your arms forward as a counterbalance and keep your chest up.

• Stopping short of full depth

  Aim for parallel thighs. Squat to a chair as a depth guide if needed.

Make it easier

Squat down to a chair and stand back up, or hold a door frame for balance.

Related exercises

• Goblet Squat
• Walking Lunge
• Glute Bridge
• All 27 exercises