Quadriceps exercise

Bodyweight Squat

How to do the Bodyweight Squat with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand with your feet shoulder-width apart, toes slightly out, core braced, and chest up. Initiate a basic squat movement — hips back, knees bent, ensuring they fall out, not in. Pause when your thighs reach about parallel to the ground. Push through your entire foot to return to…
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Illustration showing the Bodyweight Squat
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Bodyweight Squat

  1. 1 Stand with your feet shoulder-width apart, toes slightly out, core braced, and chest up.
  2. 2 Initiate a basic squat movement — hips back, knees bent, ensuring they fall out, not in.
  3. 3 Pause when your thighs reach about parallel to the ground.
  4. 4 Push through your entire foot to return to start.