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Bodyweight squat

StrengthSquatDifficulty ★Home / bodyweightClass-style circuitCourt
4.5 MET
≈ 56 kcal per 10 min at 75 kg

How to do it

  1. Feet shoulder-width, arms forward for balance.
  2. Sit down and back to parallel.
  3. Stand, squeezing glutes at the top.

Coaching cues

  • Weight in mid-foot
  • Knees out

Common mistakes

  • Heels up
  • Leaning too far forward

Make it harder

  • Jump squat
  • Goblet squat

Muscles worked

front view of the muscular system
front
back view of the muscular system
back
  • Quads
  • Glutes
  • Hamstrings
  • Core

Primary: Quads, Glutes · Secondary: Hamstrings, Core

Equipment

None

Related

Barbell back squatGoblet squatLeg pressBarbell deadliftRomanian deadliftSingle-leg Romanian deadlift