Bodyweight Squat
The bodyweight squat is the movement of squatting down and standing up with no added load, and it forms the foundation of lower-body training. Learned properly, it is the ground on which every loaded squat variation is built.
| Primary muscles |
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|---|---|
| Secondary muscles |
|
| Movement pattern | squat |
| Level | Beginner |
| Equipment | No equipment |
| How to perform |
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| Breathing | Breathe in as you lower and out as you stand. |
| Common mistakes |
|
| Easier variation | Sit-to-Stand, or a supported squat while holding on to something |
| Harder variation | The Goblet Squat, a tempo descent (3-5 seconds), or a pause at the bottom |
| Alternative | Box Squat |
| Caution | People with a knee or hip replacement and anyone with ongoing joint pain should set their depth target with a specialist; if a sharp pain occurs during the movement, end the session. |
Squatting is a natural position
Small children stay comfortably in a deep squat for minutes at a time while they play; that range narrows over the years when it goes unused. The squat exercise can also be seen as work to regain this natural pattern. Picking something up off the floor, working in the garden, reaching into a low cupboard: all are everyday reflections of the same pattern.
Everyone's squat is a little different
Because hip joint structure, leg lengths and ankle range vary from person to person, there is no single correct-looking squat. The width of the feet and the angle the toes turn out can be set freely, within the range that feels comfortable and balanced. The principles that do not change are clear: the heels stay on the floor, the knees follow the direction of the toes, and the spine stays long and flat.
Depth comes with time
The first target is to descend under control until the thighs are parallel to the floor; anything deeper arrives on its own as range improves. For those who struggle with depth, Sit-to-Stand and the Box Squat are safe intermediate steps; for those ready to add load, the place to go is the Goblet Squat.
Related terms: Goblet Squat, Box Squat, Sit-to-Stand, Quadriceps