Bodyweight Squat
Builds lower body strength and improves mobility
LegsBeginnerStrengthSquat
At a glance
| Muscles worked | Primary: Quads. Secondary: glutes, hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Squat |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~35 kcal |
| Equipment | None needed |
How to do it
- Step 1: Stand with feet shoulder-width apart
- Step 2: Push hips back and bend knees to lower down
- Step 3: Keep chest up and knees tracking over toes
- Step 4: Drive through heels to stand back up
- Step 5: Repeat
Coaching tips
Benefits
Builds lower body strength and improves mobility
Common mistakes
Knees caving inward or rounding the lower back
Make it harder
Add jump squats or hold dumbbells
Make it easier
Reduce depth of squat
Breathing
Inhale down, exhale up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.