SQUAT · NO EQUIPMENT
How to do a Bodyweight Squat
Works your quads, glutes. Chest up, sit back, drive through your heels.
AI-generated demonstration. Read the written cues and pause the video to review the movement.
How to do it
- Feet shoulder-width, toes slightly out.
- Sit your hips back and down like reaching for a chair.
- Knees track over toes; drive up through your heels.
Common mistakes
- Knees caving inward
- Heels lifting off the floor
- Rounding your lower back
Make it easier or harder
- EasierBox / Chair Squat
- HarderGoblet Squat
Get a plan built around moves like this. The Smart Progression Engine™ adjusts every session to how the last one felt.
Start free 7 days free · no card neededGeneral guidance, not medical advice. If you have pain, an injury or a health condition, check with your GP before starting.