LIVYVIO

Bodyweight Squat

A foundational lower-body movement that needs no equipment.

By LIVYVIO Editorial Team· Updated Aug 27, 2026
Beginner
Bodyweight Squat

The bodyweight squat is a foundational lower-body exercise you can do anywhere.

Primary muscles: quadriceps, glutesSecondary muscles: hamstrings, coreEquipment: bodyweightMovement: CompoundSuggested sets & reps: 2-3 sets of 10-15 reps

How to do it

  1. 1.Stand with feet about shoulder-width apart, toes turned slightly out.
  2. 2.Push your hips back and bend your knees to lower down as if sitting into a chair.
  3. 3.Keep your chest tall and heels down; descend as far as is comfortable.
  4. 4.Drive through your feet to stand back up and repeat.

Common mistakes

  • •Letting the knees collapse inward.
  • •Rounding the lower back.
  • •Rising onto the toes instead of keeping heels down.

Coaching tips

  • •Start with a comfortable depth and improve range over time.
  • •Use a chair behind you as a target if you are new to squatting.

Safety note

If you feel knee or back pain, reduce depth and range. Progress gradually.

Alternatives

  • •Box squat
  • •Supported squat holding a rail
Health disclaimer: This is educational content, not medical advice. Consult a qualified professional for personal guidance.