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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.
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.
What muscles do bodyweight squats work the most?
Bodyweight squats primarily target the quadriceps, glutes, and hamstrings, with secondary engagement of the adductors, calves, and lower back.
Can I do squats every day without equipment?
Yes, bodyweight squats can be done daily as long as you maintain proper form and manage overall training volume to prevent overuse injuries.
Are squats without weights effective for building muscle?
Squats without weights are effective for improving muscle tone, endurance, and strength, especially for beginners or as part of high-rep routines.
How low should I go during a bodyweight squat?
Aim to lower until your thighs are parallel to the ground or as deep as your mobility and control allow while maintaining proper form.
Is it normal to feel sore after doing squats without equipment?
Yes, it's normal to feel muscle soreness, especially if you're new to squatting or increasing volume; this is part of muscle adaptation.