Quadriceps · Beginner

Bodyweight Squat

Foundational squat pattern using bodyweight for lower-body control.

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Bodyweight Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsAbs

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

01Stand with feet about shoulder width and toes slightly turned out.
02Brace your trunk and keep your chest lifted.
03Sit the hips down and back while the knees track over the feet.
04Lower to a comfortable depth without the heels lifting.
05Push through the whole foot to stand tall again.

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