Bodyweight Squat

The foundation of the squat pattern: the best gateway to mastering technique without axial load.

• Compound
• Bodyweight
• Beginner

How to do it

• Feet at shoulder width, toes turned out slightly
• Break at the hips and knees together, chest high
• Lower at least to parallel with your heel planted
• Stand up by pushing your whole foot into the floor

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Letting your heels lift as you descend
• Rounding your lower back in the hole
• Letting your knees cave inwards

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Barbell Back Squat
• Goblet Squat