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Exercise Library / Bodyweight Squat

Bodyweight Squat

The bodyweight squat is the movement behind standing up from a chair or toilet.

A woman and a man doing bodyweight squats side by side in a bright living room.

What this exercise does

The bodyweight squat is the movement behind standing up from a chair or toilet. It builds your thighs and glutes and keeps those everyday movements easy.

At a glance

Muscles worked
Quads, Glutes, Core
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Stand with your feet slightly wider than hip-width and toes turned out a little.
  2. Reach your arms out in front for balance.
  3. Push your hips back and bend your knees, as if sitting into a chair.
  4. Lower until your thighs are about level with the floor, or as far as is comfortable.
  5. Press through your whole foot to stand. Do 8 to 12 reps.

Common mistakes

  • Letting the knees cave inward.
  • Lifting the heels off the floor.
  • Rounding the back or looking down.

Make it easier or harder

Make it easier

Squat down to a chair and just touch the seat lightly before standing, or hold a counter.

Make it harder

Slow the lowering to three seconds, pause at the bottom, or hold a weight at your chest.

Keep it safe

Stay within a range that feels comfortable for your knees and hips. A chair behind you is a good safety net.

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