Bodyweight Squat

Bodyweight Squat is a strength – resistance exercise exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Adductor magnus, Soleus, Abdominals
Exercise type: Strength – resistance exercise

Exercise technique

Stance
Set your feet between hip-width and shoulder-width apart.
Arms
Bring your hands in front of your chest for balance.
Initiate
Bend your knees and hips together.
Lower
Lower your hips between your feet.
Foot contact
Keep the bases of your big toes, little toes and heels on the floor.
Rise
Rise from the floor with your knees tracking in the direction of your feet.
Finish
Stand upright without swinging your hips backward or forward.

Key technique points

Choose a foot angle that suits your hip anatomy.
Do not force your knees to stay back.
Do not generate momentum with your arms.
Go deeper without lifting your heels.
Keep your gaze roughly forward.
Find the same foot support on every repetition.

Common mistakes

Bending only at the hips

Failing to bend the knees turns the squat into a forward fold.

Shifting onto the toes

Losing heel support makes a balanced ascent harder.

Bringing the knees together

Inward collapse disrupts alignment with the feet.

Swinging the arms

Momentum masks leg control.

Dropping the head forward

Changing neck angle makes torso alignment harder to monitor.

Forcing depth

Going deeper does not improve control once foot contact or lower-back position is lost.

Frequently asked questions