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Strengthbeginner
Bodyweight Squat
The free-standing bodyweight squat builds the movement pattern and leg strength you'll later load with a barbell.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 10–15
- Intensity
- RPE 5–6
- Rest
- 45 s
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Written exercise guide
Bodyweight Squat
Set up
- Feet shoulder-width, toes slightly out.
Movement cues
- 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.