Bodyweight Squat

How to do it

1. Stand tall with feet shoulder-width apart and your toes pointed slightly outward.
2. Brace your core, lift your chest, and extend your arms straight out for balance.
3. Sit your hips back and down as if lowering into a chair, keeping your weight in your heels.
4. Lower until your thighs are at least parallel to the floor, with knees tracking over your toes.
5. Keep your chest tall and your spine neutral throughout the descent — no rounding at the bottom.
6. Drive through your heels to stand back up, squeezing your glutes hard at the top of the rep.

Common mistakes

• Letting the knees cave inward, which weakens the squat and loads the knee joint badly.
• Squatting straight down instead of sitting the hips back, which puts all the work on the knees.
• Lifting the heels off the floor at the bottom, which kills balance and reduces glute drive.
• Cutting the depth short and squatting only halfway — robs the lift of glute and quad work.