Quadriceps · GlutesBeginner
Bodyweight Squat
How to do it
- 1
Stand with feet shoulder-width apart, arms in front for balance.
- 2
Push your hips back and bend your knees.
- 3
Lower until your thighs are about parallel to the floor.
- 4
Stand back up, squeezing your glutes at the top.
Common mistakes
- Rising onto the toes.
- Rounding the back.
Tips
- Slow the lowering phase to 3 seconds to make it harder.
- Aim for 15–25 controlled reps.
Alternatives
More quadriceps exercises
Workout plans
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Exercise mat
Comfortable surface for core and floor exercises.
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