Bodyweight

Bodyweight Squat

Bodyweight Squat targets lower body muscles, improving strength, endurance, and flexibility. Regular practice helps build muscle, burn calories, and enhances balance and coordination.

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Bodyweight Squat instructions

Step-by-step instructions

1

Stand tall with your feet shoulder-width apart and hands extended straight in front of you.

2

Start bending your knees and pushing your hips back, like you are sitting into an imaginary chair.

3

Lower your body until your thighs are parallel or lower to the floor.

4

Pause and keep your body tight.

5

Then push back up to the starting position. Repeat the movement according to your fitness level.

Stand tall with your feet shoulder-width apart and hands extended straight in front of you.

Start bending your knees and pushing your hips back, like you are sitting into an imaginary chair.

Lower your body until your thighs are parallel or lower to the floor.

Pause and keep your body tight.

Then push back up to the starting position. Repeat the movement according to your fitness level.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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