Bodyweight squat

The bodyweight squat is a fundamental exercise that strengthens the quads, glutes, and hamstrings. It can be performed as part of a dynamic warm-up, for time or reps during a workout, or for hip and spine mobility any time.


  1. Strengthens the lower-body muscles, including abductors and adductors
  2. Works core and upper-back strength to maintain neutral spine
  3. Perform at a high intensity for cardiovascular benefits

Bodyweight squat Images


Bodyweight squat Instructions

Bodyweight squat muscle diagram
  1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
  2. Begin the movement by flexing your knees and hips, sitting back with your hips.
  3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.