Bodyweight squat: how to do it and what it works

Bilateral squat without external load to master the basic pattern.

Image: start and end of the movement.

How to do it

Bodyweight squat that builds ankle, knee and hip control before progressing the load.

Form. Set your feet steadily, descend with your knees following the line of your toes and push the floor away to stand up.

Common mistake. Letting the knees cave in, lifting the heels, or losing a neutral lower back.

Quadriceps · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.