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Bodyweight Squats: The Pattern Everything Else Uses

A careful bodyweight squat is the starting point for loaded squats and a workout by itself. Depth is whatever you can reverse with the heels down.

Bodyweight squat front view: start, midpoint, and finish positions — Bodyweight Squat movement illustrations

Bodyweight squat side view: start, midpoint, and finish positions — Bodyweight Squat movement illustrations

The prescription

Sets: 3 sets
Reps: 8–15 reps
Rest: 45 sec
Time: About 8 min

Equipment. Bodyweight

Muscles. quadriceps, gluteus maximus. Also adductors, core

Starting position

Stand with feet about shoulder width and a little toe-out.
Arms can reach forward to help balance.

How to move

Brace and sit the hips down and slightly back.
Keep the heels down and the knees tracking over the toes.
Stand by pushing the floor away. Finish tall without snapping the knees.
Use the same depth on the first rep and the last.

Common mistakes

Letting the heels come up.
Dropping into the bottom and bouncing.
Holding the breath until the set is over.

Variations

Goblet squat
Sit-to-stand
Pause squat

Progressions

Slow the lowering.
Hold a dumbbell at the chest.

Regressions

Sit-to-stand
Squat to a high box

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it