Bodyweight squat — the foundational lower body movement. Builds quad, glute, and core strength with zero equipment. Foundation for all squat variations. Zero equipment needed — do them anywhere. Builds functional leg strength for daily life.
How to Do Bodyweight Squat: Step by Step
Feet shoulder-width apart, toes slightly out
Push hips back and down like sitting into a chair
Keep chest up and core tight
Drive through heels to stand
Common Mistakes to Avoid
Knees caving inward — push them out over your toes
Rising onto toes — keep weight in heels
Leaning too far forward — chest stays up
Bodyweight Squat Tips
Can't go deep? Work on ankle mobility — elevate heels on a plate
Arms forward helps with balance
Slow the descent (3 seconds down) to build control