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.
View all exercises
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Unilateral Dumbbell Hammer Curl To Press with trainwell
Unilateral Dumbbell Hammer Curl To Press
The Unilateral Dumbbell Hammer Curl To Press targets arms and shoulders. This dual movement tones biceps with the curl and strengthens shoulders with the press, optimizing upper body strength.
Try it out
Strength
Med Ball Reverse Lunge with trainwell
Med Ball Reverse Lunge
Perform Med Ball Reverse Lunges to enhance lower body strength, balance, and core stability. This exercise targets your legs, glutes and abs, engaging all while holding a medicine ball. Both sides are worked in a single rep.
Try it out
Strength
Barbell Overhead Squat with trainwell
Barbell Overhead Squat
The Barbell Overhead Squat is a full-body workout targeting thighs, hips, shoulders, and core. It blends strength training with flexibility, promoting muscle balance and body control through a deep squat with an overhead barbell.
Try it out
Start your fitness journey today
Enjoying exercises like Bodyweight Squat, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer