Bodyweight Squat

Quads
Glutes
Hamstrings

Equipment: Bodyweight

New to this

Your first bodyweight squat

What weight should I start with on the bodyweight squat?

Nothing in your hands. 3 sets of 10 is a real first workout, not a warm-up, and it's the right place to start if you've never squatted.

When 3 sets of 15 feel comfortable and you can pause at the bottom for 2 seconds, pick up a dumbbell and move to goblet squats. That usually takes a week or two, sometimes a single session.

Hold your arms straight out in front at shoulder height. It costs nothing and makes staying upright much easier.

What usually goes wrong on the bodyweight squat?

Your heels lift off the floor. Stand with your feet a little wider and turn your toes out 15 or 20 degrees. That fixes it for most people without any equipment.

You stop at a quarter squat. Aim to get your hip crease level with the top of your knee. Squatting next to a bench and tapping it lightly gives you a consistent depth to hit.

Your knees cave in on the way up. Push them out toward your little toes as you stand.

When bodyweight gets easy

All three add load to the same movement. The goblet squat is the natural next step because the weight sits in front and helps you stay upright.

How to do it

Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
Begin the movement by flexing your knees and hips, sitting back with your hips.
Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.