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Instructions
- Stand with feet shoulder-width apart, toes slightly turned out.
- Engage your core and keep your chest up.
- Lower your hips back and down as if sitting into a chair.
- Keep your knees aligned with your toes and heels flat on the ground.
- Descend until thighs are parallel to the floor or as low as comfortable.
- Push through your heels to return to the starting position.
Technical Tips
- Keep your back neutral, not rounded or overarched.
- Avoid letting your knees collapse inward.
- Focus your gaze forward to maintain balance.
Breathing Tips
- Inhale as you lower down.
- Exhale as you push back up to standing.
Medical restrictions
- Avoid if you have acute knee injuries or joint inflammation.
- Not recommended during flare-ups of lower back pain or disc herniation.
- Consult a professional in case of hip mobility limitations or recent surgery.
Description
The bodyweight squat, also known as the squat without equipment, is a fundamental lower-body exercise that builds strength, stability, and mobility using only your bodyweight. This versatile movement is highly effective for targeting the major muscle groups of the legs and hips, making it a popular choice in fitness routines across all levels. Bodyweight squats can be performed anywhere and require no equipment, making them ideal for home workouts, travel, or warm-up sequences. They improve functional strength, enhance joint flexibility, and support better posture by engaging the core and back stabilizers throughout the movement. Suitable for beginners and scalable for advanced users through tempo variation or volume, this exercise is a foundational movement in many training disciplines including fitness, calisthenics, and bodybuilding. Incorporating bodyweight squats regularly helps build muscular endurance, supports knee health, and contributes to overall athletic performance.