How to Do Bodyweight Squats

Muscles worked

Quadriceps, glutes, hamstrings, and core.

Why bodyweight squats works

A squat is a hip-and-knee hinge that mimics sitting down and standing back up — arguably the single most-used movement pattern in daily life, from getting off a couch to picking something off the floor. Training it directly, through a full range of motion, builds the leg and glute strength that pattern depends on, and reinforces the joint control needed to do it safely under load later.

How to do bodyweight squats

1. Stand with feet about shoulder-width apart, toes turned slightly out.
2. Brace your core and keep your chest up.
3. Push your hips back and bend your knees as if sitting into a chair.
4. Lower until your thighs are about parallel to the floor (go as deep as you comfortably can).
5. Drive through your heels to stand back up, squeezing your glutes at the top.

Form tips

• Keep your weight in your heels and mid-foot, not your toes.
• Let your knees track in line with your toes.
• Keep your chest proud and back flat throughout.

Common mistakes

• Knees caving inward — push them out.
• Heels lifting off the floor.
• Rounding the lower back.

Who should modify or avoid this

If you have acute knee or hip pain, start with a shallower range of motion or a box squat (sitting to a chair and standing) rather than skipping leg training altogether — reducing depth is usually a better first step than avoiding the movement. Anyone recovering from a recent knee or hip injury should get clearance from a physiotherapist or doctor before loading squats further.

Sets and reps

Beginners: 3 sets of 10–15 reps. Increase reps, slow the tempo, or progress to single-leg variations as you get stronger.

Variations & progressions

• Easier: box squats (sit to a chair and stand).
• Harder: pause squats, tempo squats, or jump squats.
• Advanced: pistol (single-leg) squats.

Looking for a full routine? Try our beginner bodyweight workout.