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Legs

Bodyweight Squat

Bodyweight Beginner Squat
This guide is for general fitness education only. Stop if you feel pain and consult a qualified professional for injuries or medical concerns.

How to Do Bodyweight Squat

Stand with feet shoulder-width apart.
Push hips back and bend knees.
Lower until thighs are near parallel.
Drive through heels to stand.

Benefits

  • ✓ Strengthens legs
  • ✓ Improves mobility
  • ✓ Supports fat loss workouts

Common Mistakes

Knees collapsing inward.
Heels lifting.
Rounding the back.

Safety Tips

Keep knees in line with toes.
Move slowly.
Use a chair if balance is difficult.

Variations

  • • Goblet Squat
  • • Jump Squat
  • • Split Squat

Alternatives

  • • Leg Press
  • • Lunges

Progressions

  • • Goblet Squat
  • • Barbell Squat

Regressions

  • • Chair Squat
  • • Box Squat

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