Full exercise libraryBeginner
Bodyweight Squat
The unloaded squat pattern — the base for every loaded progression that follows.
QuadsGlutesNo equipment
How to perform
- 1.Feet shoulder-width apart, toes slightly turned out
- 2.Squat by pushing the hips back, knees tracking toward the toes
- 3.Stand up to full extension at the top
Common mistakes
- Rising onto the toes at the bottom
- Knees caving inward
Tips
- Own the technique for crisp sets of 15-20 before moving to load
Limitations
Use caution with issues in: knees. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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