Bodyweight squat
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Muscles worked
- High load
- Quads
- Medium load
- Glutes · Maximus
- Low load
- Calves, Core, and Hamstrings · Hip extension
Secondary muscles
How to do it
Stand a little wider than shoulder width with the toes turned out slightly and the arms out in front for balance. Sit down between the hips as far as you can while keeping the chest tall and the heels flat, then stand up by pushing the floor away. Drive the knees out over the toes rather than letting them collapse inward. If the heels lift or the lower back rounds at the bottom, stop at the depth you can hold cleanly — depth comes with practice, not by forcing it.
Form cues
- Sit between the hips, chest tall
- Drive the knees out over the toes
Safety
Talk to a professional before this exercise if you have any of the following:
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.