Bodyweight Squats (How To, Benefits, Common Mistakes)

Bodyweight Squats are a foundational lower-body movement that builds strength and mobility in the legs and hips using just your own bodyweight. They target the quads, glutes, and hamstrings while also engaging the core for stability.

Whether you’re new to training or looking to reinforce good squat mechanics, this movement is simple, scalable, and effective.

Primary Muscles Worked: Quadriceps, Glutes
Secondary Muscles Worked: Hamstrings, Calves, Core (Stabilizers)
Equipment Needed: None

How To Do Bodyweight Squats

Step-by-Step Instructions

Set-Up:
- Stand with your feet about shoulder-width apart and your toes turned slightly out.
- Brace your core, keep your chest up, and position your hands in front of you for balance.
Execution:
- Push your hips back and bend your knees to lower into a squat.
- Keep your heels flat and your knees tracking in line with your toes.
- Lower down until your thighs are at least parallel to the floor (or as low as your mobility allows).
- Drive through your feet to return to the starting position, squeezing your glutes at the top.
Tips for Proper Form:
- Keep your chest lifted and spine neutral throughout the movement.
- Avoid letting your knees collapse inward—drive them slightly out as you squat.
- Control both the lowering and rising phases—no bouncing at the bottom.

Key Benefits

Builds foundational leg strength and mobility.
Improves balance, posture, and movement mechanics.
Requires no equipment and can be done anywhere.

Modifications and Variations

Easier Option:
- Use a chair or box behind you for support and confidence.
- Perform wall squats to reinforce posture and alignment.
Harder Option:
- Add a pause at the bottom or slow down the tempo.
- Try jump squats, tempo squats, or single-leg squat progressions.
- Add a resistance band around the knees for extra glute engagement.

Common Mistakes

Heels Lifting Off the Ground: Keep your weight centered over mid-foot and heel.
Knees Caving In: Actively push your knees out to stay in alignment.
Leaning Too Far Forward: Keep your chest up and spine neutral.

Reps and Sets Recommendations

For Beginners: 2–3 sets of 10–15 reps, focusing on control and depth.
For Strength/Endurance: 3–4 sets of 15–20 reps or time-based sets (30–45 seconds).
In Circuits or Finishers: High reps (20+) or fast-paced reps for 30–60 seconds.