Bodyweight Squat
Auto DetectedA foundational compound lower body movement targeting the glutes and quadriceps, emphasizing mobility and core stability, often used for conditioning or technique practice.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Lower Back, Hamstrings
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Adductors
5/10Adductor Magnus
Hamstrings
4/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-90 seconds • Shorter rest for conditioning or warm-up purposes.
How to Perform
Stand tall with feet slightly wider than shoulder-width, toes pointing slightly outward. Maintain a neutral spine and brace your core lightly before starting the descent.
- Initiate the movement by pushing your hips back and bending your knees simultaneously.
- Lower your body under control, tracking your knees outward, aligned with your toes.
- Continue descending until your thighs are parallel to the floor or as deep as mobility allows.
- Push through your midfoot and heels to drive powerfully back up to the standing position.
- Squeeze your glutes at the top to complete the hip extension.
Coaching Tips
Form Cues
- Chest up and proud
- Knees track over toes
- Sit back into hips
- Hips below knees
- Keep heels grounded
Breathing
Inhale deeply as you descend; exhale forcefully as you drive back up to the starting position, maintaining a tight core brace.
Tempo
2-0-1
Range of Motion
Descend until the hip crease is below the top of the knee (thighs parallel to the floor) while maintaining a neutral lumbar curve.
Safety
Safety Notes
- Stop descent if lower back rounds or sharp knee pain occurs.
- If mobility is an issue, elevate heels slightly using small plates.
Spotting
Not recommended; use proper form and range of motion appropriate for your current mobility level.
Common Mistakes
- Rounding the lower back (butt wink)
- Knees caving inward
- Heels lifting off the floor
- Leaning too far forward
When to Avoid
- Severe knee pain
- Acute lower back injury
- Significant lack of ankle mobility
Flexibility Needed
- Adequate ankle dorsiflexion
- Sufficient hip flexion
Build Up First
- Ability to maintain neutral spine throughout range of motion
Also known as
Squat, Air Squat, Ground Base Squat, Air Squats
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