What It Works
The bodyweight squat trains the quads, glutes, and core using the same sit-to-stand pattern you already use all day. No weight needed.
In everyday life this is standing up from a chair, sitting down to tie a shoe, or lowering yourself to pick something up while keeping your chest tall.
How to Perform
Stand with feet about shoulder-width and toes slightly out. Brace your core. Sit the hips down and back. Lower as far as you can with a proud chest and heels on the floor. Drive the floor away and stand back up.
Arms can reach forward for balance or stay at your sides. Do not let the knees collapse inward. If depth feels limited, squat to a chair or box and stand back up.
Setup & Movement – Quick Bullets
- Feet about shoulder-width, toes slightly out
- Core braced
- Sit down and back
- Heels stay on the floor
- Chest proud
- Drive the floor away to stand
Common Mistakes
The most common issues are the heels lifting, the knees caving in, rounding the upper back, and bouncing out of the bottom with no control.
Watch Out For
- Heels lifting
- Knees collapsing inward
- Upper back rounding
- Dropping and bouncing
Quick Fixes
- Think “whole foot on the floor”
- Think “knees out”
- Chest proud the whole time
- Own the lowering phase
Key Cue
Sit tall. Heels down.
You are sitting between your feet, not tipping forward onto your toes. Tall chest, then stand.
Scaling
Easier: Squat to a chair or box, or shorten the range.
Harder: Slow the lowering phase, add a pause at the bottom, or hold a light weight at the chest (goblet).