How to do the Bodyweight Squat
Stand with your feet about shoulder-width apart and your toes turned slightly out. Brace your core, push your hips back and bend your knees to lower down as if sitting into a chair, keeping your chest up and your knees tracking over your toes. Descend until your thighs are at least parallel to the floor — or as deep as you can without your lower back rounding — then drive through your whole foot to stand back up.
Common mistakes to avoid
- Knees caving inward. Push them out so they track over your toes.
- Rounding the lower back at the bottom. Stop at the depth where you can keep a neutral spine.
- Rising onto your toes. Keep your heels planted and drive through mid-foot.
Tips and who it’s for
The bodyweight squat needs no equipment, so it’s the perfect place to groove the squat pattern before loading it. To make it harder, slow the descent or pause at the bottom; to progress to weight, move to the leg press or hack squat.
