EXERCISE GUIDE
Bodyweight Squat
A foundational movement for the thighs and glutes. Bend your hips and knees, then push through the floor to stand with control.
01Muscles used
Main muscles
- Quadriceps
- Gluteus maximus
Assisting & stabilizing muscles
- Adductor magnus and hamstrings (assist hip movement and lower-limb stability)
- Gluteus medius, core and lower-leg muscles (steady pelvis, trunk and ankles)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Stand about shoulder-width on a stable floor, toes slightly out. Brace your abdomen and keep a natural spinal position.
- Inhale and bend hips and knees together. Keep your knees following the toes and the whole foot planted.
- Stop at a depth where your foot contact and trunk position stay controlled, before marked low-back rounding.
- Exhale and push through the floor, raising chest and hips together to return to standing.
04Technique cues
- Keep the heel and both sides of each forefoot grounded.
- Control the movement rather than chasing extra depth.
05Cautions
- Avoid inward knee collapse, lifted heels, hips rising first or bouncing.
- Use a comfortable range and stop if pain occurs.