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Quadriceps, Glutes
Bodyweight Squat
A bodyweight squat training the quadriceps and glutes through a controlled, comfortable range of motion.
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Target
Quadriceps, Glutes
Category
Lower body · Strength
Difficulty
Beginner
Sets
2
Reps
8-12
Execution
How to perform
1. Stand with feet comfortably apart and brace your trunk.
2. Bend your hips and knees through a comfortable range, keeping heels down and knees tracking with toes.
3. Stand with control without bouncing or forcing depth.
4. Use a stable support if needed and stop if pain occurs.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Stand with feet comfortably apart and brace your trunk
- 2Bend your hips and knees through a comfortable range, keeping heels down and knees tracking with toes
- 3Keep each repetition controlled and maintain tension through Quadriceps, Glutes.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Quadriceps, Glutes to force extra repetitions.