Strengthbeginner

Bodyweight Squat

The free-standing bodyweight squat builds the movement pattern and leg strength you'll later load with a barbell.

Try AI form review free for 14 days

How to dose it

Sets: 3
Reps: 10–15
Intensity: RPE 5–6
Rest: 45 s

Bone load

Spine

Hip

Wrist

Equipment

Bodyweight

Set up

1Feet shoulder-width, toes slightly out.

Do this

Sit down and back
Keep the chest up and knees tracking over the toes
Stand tall through the whole foot

Avoid this

Heels lifting
Knees caving
Rounding forward

Safety

Squat to a depth you control with a tall chest.

Progress or regress

Make it easier

Make it harder

Heels-Elevated Squat Suitcase Squat Barbell Box Squat

Go to today’s session