Smart Workout Diary

Bodyweight Squat

The bodyweight squat is a lower-body exercise performed by lowering the hips into a squat and standing back up without external load. It primarily trains the quadriceps and glutes, with the hamstrings, calves, and core assisting. It supports leg strength, movement control, mobility, and everyday functional fitness.

Demonstration

Bodyweight Squat — demonstration 1
Bodyweight Squat — demonstration 2

Instructions

  1. Set your stance: Stand tall with feet about shoulder-width apart and toes turned slightly outward. Keep your weight balanced across the whole foot.
  2. Brace and begin: Gently tighten your abdominal muscles, keep your chest lifted, and look forward. Start by sending your hips back and bending your knees together.
  3. Lower with control: Descend as far as you can while keeping your heels down, knees tracking in the same direction as your toes, and spine neutral. Keep the movement smooth rather than dropping quickly.
  4. Stand up: Push through your midfoot and heels to extend your knees and hips until you are standing tall. Squeeze your glutes at the top without leaning backward.
  5. Repeat safely: Maintain the same controlled alignment for each repetition. Stop or reduce depth if you cannot keep your feet planted, knees aligned, or back neutral.
Muscle Group
Quads
Other Muscle Groups
Glutes
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the knees tracking: Let your knees move in the same direction as your toes; do not allow them to collapse inward.
  2. Maintain foot contact: Keep your heels and the base of your big toes in contact with the floor throughout the repetition.
  3. Use a comfortable depth: Only squat as deep as you can while maintaining a neutral spine and stable foot position.
  4. Breathe steadily: Inhale as you lower and exhale as you stand, while keeping gentle abdominal tension.
Exercise library