Quads · Bodyweight

Bodyweight Squat

Beginner

Classic foundational move to build quad endurance, mobility, and movement patterns.

Demonstration unavailable

Follow the written setup and technique cues below.

1
Start Pose
Feet shoulder-width, toes slightly out
Arms extended forward for balance
Core braced, chest tall
2
Finish Pose
Squat to parallel or below
Knees tracking over toes
Weight on full foot throughout
Training Cues
✓Push knees out over toes throughout the movement
✓Keep chest up — do not round forward
✓Drive through the full foot on the way up
Watch For This
✕
Knees caving inward
✕
Heels rising off the floor
✕
Rounding the lower back at the bottom

💪 Primary Muscles

● PRIMARY
1/3
Quadriceps

Quadriceps

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Primary
QuadricepsGluteus Maximus
Secondary
Hamstrings
Stabilizers
Core

Pro Tip

Master bodyweight squats with perfect form before adding any load — the pattern is everything.

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