Bodyweight Squat
The foundation of all lower-body training — sit down and stand up with intent.
Legs, Glutes, CoreNoneBeginner
Setup
- Feet shoulder-width, toes turned out slightly (5–15°).
- Arms out front for counterbalance.
- Brace your core like someone's about to poke your stomach.
How To Do It
- Push hips back and bend knees together, like sitting into a chair.
- Descend until thighs are at least parallel — depth you can control.
- Keep heels down and knees tracking over toes.
- Drive through the whole foot to stand tall.
Breathing
Inhale on the way down, exhale as you drive up.
Common Mistakes
- Knees caving inward — screw your feet into the floor.
- Heels lifting — shift weight back, or elevate heels slightly while mobility improves.
- Chest collapsing — proud chest the whole rep.
Coach Sam's cue: Sit BETWEEN your heels, not onto your toes.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.