Bodyweight

Bodyweight Squat

Bodyweight Squat targets lower body muscles, improving strength, endurance, and flexibility. Regular practice helps build muscle, burn calories, and enhances balance and coordination.
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Bodyweight Squat instructions
Step-by-step instructions
1
Stand tall with your feet shoulder-width apart and hands extended straight in front of you.
2
Start bending your knees and pushing your hips back, like you are sitting into an imaginary chair.
3
Lower your body until your thighs are parallel or lower to the floor.
4
Pause and keep your body tight.
5
Then push back up to the starting position. Repeat the movement according to your fitness level.
Stand tall with your feet shoulder-width apart and hands extended straight in front of you.
Start bending your knees and pushing your hips back, like you are sitting into an imaginary chair.
Lower your body until your thighs are parallel or lower to the floor.
Pause and keep your body tight.
Then push back up to the starting position. Repeat the movement according to your fitness level.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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