Bodyweight Squat

Master the foundation — the starting point for all squat variations and essential movement pattern

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⚡ Quick Reference

Aspect	Details
Pattern	Squat
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Core
Equipment	None (bodyweight only)
Difficulty	⭐ Beginner
Priority	🟠 Common

Movement Summary

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🎯 Setup

Starting Position

1. Foot position: Shoulder-width apart, toes out 15-30°
2. Arm position: Extended in front for balance, or hands behind head
3. Posture: Chest up, shoulders back, eyes forward
4. Core: Braced and engaged

Key Points

• No equipment needed
• Can be done anywhere
• Perfect for learning proper squat mechanics

Perfect Practice

Use bodyweight squats to perfect your form before adding load. Video yourself from the side to check depth and posture.

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🔄 Execution

The Movement

⬇️ Descending

What's happening: Controlled lowering

1. Break at hips and knees simultaneously
2. "Sit back and down" between your hips
3. Keep chest up, arms extended for balance
4. Breathing: Inhale on the way down

Tempo: 2-3 seconds

Feel: Quads and glutes loading

⏸️ Bottom Position

What's happening: Reaching full depth

1. Hip crease at or below knee level (parallel or deeper)
2. Knees tracking over toes
3. Weight balanced over mid-foot
4. Chest stays up

Depth goal: At minimum, thighs parallel to ground

⬆️ Ascending

What's happening: Stand back up

1. Push through entire foot (heel to toe)
2. Drive hips and chest up together
3. Keep knees out (don't let them cave)
4. Breathing: Exhale on the way up

Tempo: 1-2 seconds

Feel: Quads and glutes working to stand

🔝 Lockout

What's happening: Return to standing

1. Stand fully upright
2. Squeeze glutes at top
3. Reset for next rep
4. Continuous reps or brief pause

Key Cues

Primary Cues

• "Chest up, knees out" — maintains good position
• "Sit between your hips" — proper descent path
• "Push the floor away" — powerful drive up

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💪 Muscles Worked

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension	███████░░░ 70%
Glutes	Hip extension	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Assist hip extension	█████░░░░░ 45%
Core	Stabilize torso	█████░░░░░ 50%

Training Effect

Bodyweight squats are excellent for learning movement patterns, warm-ups, high-rep conditioning, and maintaining mobility.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Knees caving inward	Knees collapse	Joint stress, injury risk	"Knees out" cue, strengthen glutes
Heels lifting	Weight shifts to toes	Poor balance, less power	Push through heels, work on ankle mobility
Not reaching depth	Stopping too high	Reduced effectiveness	Lower until parallel or below
Chest dropping	Forward lean	Lower back stress	"Chest up" cue, arms extended
Looking down	Neck flexion	Poor posture, balance issues	Eyes forward or slightly up

Most Common Error

Knees caving inward — strengthening glutes and focusing on "knees out" cue fixes this.

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🔀 Variations

By Arm Position

Arms Extended Forward

Best for: Balance, beginners

• Arms straight out in front at shoulder height
• Helps maintain upright posture
• Counterbalances body weight

Hands Behind Head

Best for: Intermediate, chest-up emphasis

• Hands behind head, elbows out
• Forces more upright torso
• Builds upper back engagement

Arms Overhead

Best for: Mobility assessment, advanced

• Arms extended overhead
• Requires excellent thoracic mobility
• Tests shoulder and ankle mobility

Common Variations

Variation	Focus	Difficulty
Pause Bodyweight Squat	Bottom position strength	Beginner
Tempo Bodyweight Squat	Control, time under tension	Beginner
Jump Squat	Power, explosiveness	Intermediate
Pulse Squat	Endurance, burn	Beginner

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Warm-up	2-3	10-15	30s	Before loaded squats
Technique Work	3-4	10-20	60s	Focus on perfect form
Conditioning	3-5	20-50	30-60s	Cardiovascular challenge
Mobility Maintenance	2-3	10-15	60s	Deep, controlled reps

Common Uses

Context	Application
Warm-up	Before any leg workout
Beginner training	Primary leg exercise
Active recovery	Low-impact movement
Conditioning circuits	High-rep cardio work
Movement assessment	Check squat pattern quality

Progressive Overload for Bodyweight

Progress by: (1) Adding reps, (2) Slowing tempo, (3) Adding pause, (4) Progressing to Goblet Squat or weighted variations.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Chair Squat	Need assistance standing
Wall Sit	Build isometric strength
Assisted Squat (TRX)	Need balance support

Progressions (Harder)

Exercise	When Ready	Link
Goblet Squat	Can do 20+ reps easily
Jump Squat	Want power development
Dumbbell Squat	Ready for external load

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🛡️ Safety & Contraindications

Safety Notes

• Very low injury risk — bodyweight only
• Good starting point for those with joint concerns
• Can be modified for almost everyone

Universally Safe

Bodyweight squats are among the safest exercises. Perfect for beginners, rehabilitation, warm-ups, and active recovery.

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❓ Common Questions

How deep should I squat?

At minimum, thighs parallel to ground (hip crease level with knee). Deeper is fine if you can maintain form and have the mobility. Most people should aim for "ass to grass" if possible without pain.

My heels lift when I squat — what should I do?

Common causes:

1. Tight calves/ankles — work on ankle mobility
2. Long femurs — slightly wider stance may help
3. Poor technique — focus on sitting back, not just down

Fix: Ankle mobility work, heel-elevated squats temporarily, proper cueing.

When should I progress to weighted squats?

When you can:

• Do 20+ bodyweight squats with perfect form
• Reach parallel or below consistently
• No knee cave or heel lift
• Control the movement both up and down

Then progress to Goblet Squat.

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🦴 Joints Involved

Joint	Movement	ROM
Hip	Flexion/Extension	0-100°+
Knee	Flexion/Extension	0-120°+
Ankle	Dorsiflexion	15-30°

Joint Considerations

• Hip: Primary driver - requires good hip flexor length and glute strength
• Knee: Should track over toes, not cave inward
• Ankle: Often the limiting factor for depth - mobility work helps

Mobility Priority

If you can't squat deep, the ankles are usually the issue. Try elevating heels slightly on a plate or doing ankle mobility drills before squatting.

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📚 Sources

• Schoenfeld, B. J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research
• Escamilla, R. F. (2001). Knee biomechanics of the dynamic squat exercise. Medicine & Science in Sports & Exercise
• Contreras, B. (2014). Bodyweight Strength Training Anatomy

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For Mo

When to recommend this exercise:

• Complete beginners learning to squat
• Warm-up before weighted leg training
• Users without equipment access
• Active recovery days
• Movement quality assessment
• Rehabilitation from injury

Who should NOT do this exercise:

• Severe knee issues preventing squatting → Suggest alternatives
• Most people CAN do bodyweight squats

Key coaching cues to emphasize:

1. "Chest up, knees out"
2. "Sit back and down between your hips"
3. "Get at least to parallel"

Common issues to watch for in user feedback:

• "My knees hurt" → Check form, reduce depth if needed
• "I can't go deep" → Ankle mobility work, widen stance
• "This is too easy" → Progress to Goblet Squat

Programming guidance:

• Use as: Warm-up, technique work, conditioning
• Frequency: Can be daily
• Volume: 10-50 reps depending on goal

Progression signals:

• Ready to progress when: 20+ reps with perfect form
• Next step: Goblet Squat or Dumbbell Squat

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Last updated: December 2024