Bodyweight squat

  • Working: quads
  • less: glutes, hamstrings
  • Equipment: No equipment
Bodyweight squat: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. Feet shoulder-width apart, toes turned out a little.

  2. Down 2 s: hips back and down, thighs to parallel with the floor, heels on the floor, knees point where the toes point.

  3. Back straight.

  4. Up 1.2 s, do not lock the knees.

  5. Arms forward for balance.

Common mistakes

  • Heels lifting — keep weight on the whole foot and squat a bit shallower.
  • Knees caving in — knees point the same way as the toes.
  • Rounding the back — chest up, back flat.
  • Locking the knees hard at the top — stop just short of straight.

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