Bodyweight Squat
The bodyweight squat: the foundation of all lower-body movements.
- Sets
- 3
- Reps
- 15-20
- Rest
- 60 s
- Difficulty
- Beginner
BodyweightSecondary muscles: Core
Movement Pattern
Targeted Muscles
How to Perform
- 01Feet shoulder-width apart, toes slightly turned out.
- 02Squat down by pushing your hips back and down.
- 03When your thighs are parallel to the floor, drive up through your heels.
Form Tips
- Your knees should track in line with your toes.
- Keep your heels down; the weight stays over mid-foot.
Other Legs Exercises
- Bodyweight
Lunge
Legs
A single-leg movement performed by stepping forward: balance and leg strength.
3 × 10-12 (each leg)Beginner - Bodyweight
Glute Bridge
Legs
Raising your hips from the floor: the basic movement for glute and hamstring activation.
3 × 15-20Beginner - Bodyweight
Pistol Squat
Legs
A full single-leg squat: the advanced test of strength, balance and mobility.
3 × 4-8 (each leg)Advanced