Squat
Description
The bodyweight squat is the foundational lower-body movement — sitting hips back and down to parallel or deeper, then standing back up. Mastering the bodyweight squat builds the movement pattern, hip and ankle mobility, and the foundation needed for all loaded squat variations.
Muscle Group
Equipment Required
Squat Instructions
- Stand tall with feet shoulder-width apart, toes turned out slightly (5 to 15 degrees).
- Extend your arms forward at shoulder height for balance, or place them at your chest.
- Brace your core. Lift your chest. Look straight ahead.
- Initiate the squat by sitting your hips back, then bending your knees.
- Lower your body until your hip crease drops below your knees (or as deep as your mobility allows).
- Keep your knees tracking over your toes. Do not let them collapse inward.
- Drive through your full foot to stand. Squeeze your glutes at the top.
- Repeat for the desired number of reps.
Squat Form & Visual
Squat Benefits
- Foundation for all squat variations
- Builds the squat movement pattern
- Improves hip and ankle mobility
- Builds quad, glute, and hamstring endurance
- No equipment needed
- Universally beneficial for all fitness levels
Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Calves
- Core (stabilizer)
