Squat Bodyweight

The bodyweight squat is a foundational lower-body exercise that primarily targets the quads, while also engaging the glutes, hamstrings, and core. It’s excellent for developing strength, mobility, and body awareness, especially for beginners or as part of warm-ups and endurance circuits.

How to Perform

1. Stand with your feet shoulder-width apart and toes slightly turned out.
2. Brace your core and keep your chest upright.
3. Push your hips back and bend your knees to squat down until your thighs are at least parallel to the ground.
4. Keep your heels flat on the floor throughout the movement.
5. Drive through your midfoot to stand back up to the starting position.

Coaching Cues

• Keep your chest tall and back neutral.
• Push your knees out in line with your toes.
• Avoid letting your heels lift off the floor.
• Control the tempo, don’t rush the movement.