Bodyweight Squat

The squat is a lower-body strength exercise that targets the quads, hamstrings and glutes. The exercise also improves posture and increases flexibility and hip mobility. Correct form requires you to push your hips back and lower your body until your upper thighs are at least parallel to the floor, and then pressing back up to the starting position.


  1. 1020_A
    Stand as tall as you can with your feet shoulder-width apart, toes slightly pointed outward. Place hands on hips to help maintain balance.
  2. Squat
    Drop your hips and sit back until your thighs are parallel with the floor. Pause, then drive through the heels and lift body upwards back to the starting position, squeezing the glutes at the top of the movement.

Trainer’s Tips

  • Avoid letting knees slide past toes when descending.
  • Avoid leaning too far forward.