Bodyweight Squat

The Bodyweight Squat is a beginner-level strength exercise that targets quads, glutes and supports hamstrings, core.

• The foundation of leg strength and everyday movement.
• Works quads, glutes and core with zero equipment.

1. 1

   Stand with feet shoulder-width apart, toes slightly turned out.

2. 2

   Sit back and down as if lowering onto a chair, chest up and core braced.

3. 3

   Descend until your thighs are at least parallel to the floor, or as low as is comfortable.

4. 4

   Drive through your whole foot to stand back up, squeezing your glutes at the top.

• Keep your heels down and knees tracking over your toes.
• Slow down the lowering phase — 2 to 3 seconds — to build control.
• Use a chair behind you at first if depth is tricky.

• Letting the knees cave inward.
• Lifting the heels off the floor.

• Warm up before starting and stop immediately if you feel sharp pain.

Squat onto a chair or box until you can control the depth safely.

1. 1.Add reps first, then hold a dumbbell (goblet squat).
2. 2.Try tempo squats with a 3-second descent.

General guidance — adjust based on your experience and goals.