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Beginner legs

Bodyweight Squat

The base lower-body exercise - builds leg strength and mobility for every advanced leg skill.

What is a Bodyweight Squat?

The bodyweight squat is a lower-body exercise where you lower your hips from standing until your thighs are at least parallel to the floor, then stand back up. It builds leg strength, improves mobility, and is the base for every advanced leg skill.

How to Perform a Bodyweight Squat

  1. Stand with feet shoulder-width apart, toes slightly turned out.
  2. Keep your chest up and core engaged throughout.
  3. Initiate by pushing hips back then bending your knees.
  4. Lower until thighs are at least parallel to the floor (deeper is better if mobility allows).
  5. Keep knees tracking over your toes - don’t let them cave in.
  6. Drive through your heels to stand back up.

Progression Path

Master the squat progressively:

  • Assisted squat - hold a pole or TRX for balance (3 × 15)
  • Box squat - sit to a bench, stand up (3 × 12)
  • Full bodyweight squat - parallel or below (3 × 15)
  • Pause squat - 3-second hold at bottom (3 × 10)
  • Jump squat - explosive stand into a jump (3 × 10)

Common Mistakes

  • Knees caving in - push knees out over toes.
  • Heels lifting - work on ankle mobility; elevate heels on plates if needed.
  • Leaning too far forward - keep chest up, core tight.
  • Partial depth - go at least to parallel for full benefit.