Squats and lunges
Bodyweight squat
- Kit
- No kit
- Works
- quads · glutes
- Also
- hamstrings · calves · core
The bodyweight squat is the base knee-dominant movement: you sit down between your hips and stand back up, under control. It builds the quads, glutes and the ankle and hip mobility you need for every other squat variation, and it works as steady, repeatable effort inside a circuit. Suits every level, since depth and pace can be adjusted to what your knees and hips allow today.
Form
How to do bodyweight squat
- 1Stand with your feet about shoulder width apart, toes pointing forward or turned out slightly, weight spread across the whole foot.
- 2Take a breath, brace your middle, then push your hips back and bend your knees to lower, keeping your chest up and your heels down.
- 3Descend until your thighs are roughly parallel to the floor, or as low as you can go without your lower back rounding or your heels lifting.
- 4Drive through the floor to stand, pushing your knees out over your mid foot rather than letting them fall inward, and breathe out as you rise.
- 5Stand tall at the top with your glutes squeezed, then start the next descent without pausing long. Keep an even rhythm for the whole set.
Watch for
Common mistakes
Heels lift and the weight rolls onto the toes.
Fix: Shorten the depth and think about pushing the floor away through the middle of the foot, keeping the heels pinned down.
The lower back rounds at the bottom.
Fix: Stop the descent just above the point where the tuck happens, and widen the stance slightly so the hips have room.
Rushing so the bottom position turns into a bounce.
Fix: Lower at a steady, controlled speed and touch the bottom position deliberately before standing.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.