Bodyweight squat

3 × 10-15  ·  Equipment: No equipment

Muscle groups: Legs & glutes

How to do bodyweight squat

1. Stand with your feet shoulder-width apart, toes slightly turned out and arms extended forward for balance.
2. Brace your core, open your chest and keep your back straight and neutral throughout the movement.
3. Push your hips back and down, bending your knees and hips as if you were sitting on a chair.
4. Lower until your thighs are parallel to the floor, or as far as you can while keeping a neutral spine.
5. Keep your knees aligned with your toes and your weight spread between heel and mid-foot.
6. Drive through the floor, extending your knees and hips, and exhale as you stand up.
7. Stop at the top without locking your knees and repeat the movement in a controlled way.

Mistakes to avoid

• Don't let your knees cave inward; push them outward to protect the joints.
• Avoid rounding your back or leaning too far forward; keep your chest lifted.
• If you lose control of your lower back, reduce your depth.
• Stop and check your form if you feel sharp pain in your knees or lower back.

Progression

• Start with 3 sets of 10 reps and add 1-2 reps each week.
• Once you complete 15 clean reps, add load with a backpack or dumbbells.
• Increase time under tension by lowering for 3-4 seconds per rep.
• Move on to a goblet squat or a single-leg squat once your technique is solid.