Bodyweight Squat
The foundational squat pattern with no equipment. Builds leg strength, mobility and a template for every loaded squat variation.
Muscle activation
- Quads45%
- Glutes30%
- Adductors10%
- Hamstrings10%
- Calves5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Stand with feet shoulder width and toes slightly turned out.
2. Mid-rep
Push the knees out in line with the toes.
3. End of the movement
Lower until thighs are at least parallel, chest up.
4. Common mistake
Heels lifting
Ways to do it
Squat on 9 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Stand with feet shoulder width and toes slightly turned out.
- 2Hold arms out in front or hands clasped at the chest for balance.
- 3Brace your core and stand tall.
Execution
- 1Sit the hips down and back between your heels.
- 2Push the knees out in line with the toes.
- 3Lower until thighs are at least parallel, chest up.
- 4Drive through the whole foot to stand tall.
Breathing
Breathe in as you lower, breathe out as you stand.
Tempo
2-0-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Quads, Glutes
Secondary
Adductors, Hamstrings, Calves
Key form cues
- Sit between your heels
- Knees out
- Chest up
- Whole foot pressure
Common mistakes
Heels lifting
Sit back more and keep weight through mid-foot; widen the stance slightly.
Knees caving inward
Push the knees out over the toes.
Shallow reps
Squat to a box or bench to learn consistent depth.
Range of motion
From standing to thighs at or below parallel with heels down and spine neutral.
Variations
Easier
Box squat to a bench
Harder
Goblet squat or jump squat
At home
Tempo bodyweight squat
Machine / cable
Leg press