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EXERCISE PDF

Bodyweight Squat

A foundational movement for the thighs and glutes. Bend your hips and knees, then push through the floor to stand with control.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Bodyweight Squat: English PDF page 1 of 2
Bodyweight Squat: English PDF page 1 of 2
Bodyweight Squat: English PDF page 2 of 2
Bodyweight Squat: English PDF page 2 of 2

Review the movement

Start: stand about shoulder-width and brace your abdomen
Start: stand about shoulder-width and brace your abdomen
Lower: track knees toward toes and keep feet grounded
Lower: track knees toward toes and keep feet grounded
Stand: raise your chest and hips together
Stand: raise your chest and hips together

Muscles 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)

How to perform

  1. Stand about shoulder-width on a stable floor, toes slightly out. Brace your abdomen and keep a natural spinal position.
  2. Inhale and bend hips and knees together. Keep your knees following the toes and the whole foot planted.
  3. Stop at a depth where your foot contact and trunk position stay controlled, before marked low-back rounding.
  4. Exhale and push through the floor, raising chest and hips together to return to standing.

Cautions

  • Avoid inward knee collapse, lifted heels, hips rising first or bouncing.
  • Use a comfortable range and stop if pain occurs.
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