The bodyweight squat is the foundation of all squat patterns. Master depth, knee tracking, and torso position here before adding load. It's also a legitimate exercise in high-volume bodyweight circuits.
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Form Guide
Step-by-step: Bodyweight Squat
1Feet shoulder-width, toes out 15–30 degrees.
2Arms out in front for counterbalance if needed.
3Break hips and knees together, squat below parallel.
4Knees track over toes — push them outward actively.
5Drive through your whole foot to stand.
Common Mistakes
What most people get wrong
Not reaching depth: squat to where your hips pass below your knees.
Heels rising: work on ankle mobility or elevate heels until flexibility improves.
Programming
How to program the Bodyweight Squat
High-rep sets (20–30) or as a warm-up drill. For conditioning circuits: 50 reps works well. Elevate heels to make it more quad-focused and easier for beginners with tight ankles.