Bodyweight Squat: how to do it right
In short: The bodyweight squat works the quads through knee flexion, with maximum tension at mid-range, around the parallel position.
How to do it, step by step
- 1Feet shoulder-width apart, toes turned out slightly, weight spread over your whole foot.
- 2Go down by pushing your hips back and bending your knees in line with your feet.
- 3Aim for at least thighs parallel to the floor, without collapsing your lower back.
- 4Come back up by pushing the floor away, with no dead time at the bottom or sharp lockout at the top.
- 5Keep a continuous, controlled rhythm: 2 seconds down, 1 to 2 up.
The mistake to avoid
Don't lift your heels off the floor, and don't let your knees cave in.
Other common mistakes
- Knees caving inward: think about pushing your knees toward your little toes the whole way.
- Heels lifting off: shift your weight back to the middle of your foot and work on your ankle mobility.
- Bouncing at the bottom of the range: control the descent and keep going without breaking the mid-range tension.
- Rounded back at the end of the descent: limit your depth to what your hip allows while keeping your torso braced.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes, Hamstrings
The quadriceps (vastus lateralis, medialis, intermedius and rectus femoris) drive knee extension. The gluteus maximus assists hip extension to get you back up. The hamstrings stabilize the knee and co-contract with the quads. The adductors and trunk brace the posture.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Feet shoulder-width apart, toes turned out slightly, weight spread over your whole foot. Go down by pushing your hips back, knees in line with your feet, to at least thighs parallel to the floor. Come back up by pushing the floor away, with no dead time at the bottom.
How far down do I go?
At least thighs parallel to the floor. Lower if you can do it without rounding your lower back: your hip decides, not theory. If your back rounds at the end of the descent, raise your limit a bit.
I don't feel anything, is that normal?
You should feel the front of your thighs and your glutes. If you feel nothing, it's often because you're going too fast and bouncing: slow the descent and cut the bounce, you'll find them.
How fast should I do the movement?
Two seconds down, one to two up, with no bounce at the bottom. And deliberately slow down the pass through parallel: tension is highest there, extending this sector is your best lever without load.