Bodyweight Squat

How to perform it

1. 1Preparation and positioning. Use a level, non-slip surface and enough space for the planned stance or steps. Choose foot angle and stance width that permit stable foot contact and a controlled range.
2. 2Starting position. Stand with balanced three-point foot contact, knees aligned with the chosen foot direction, and ribcage stacked over pelvis.
3. 3Eccentric phase. Descend by bending hips and knees together, allowing the knees to travel in line with the feet while the full foot remains supported.
4. 4Bottom position. Reach the deepest repeatable, pain-free position that preserves balance and foot/knee control; do not force depth by collapsing the arch or pelvis.
5. 5Concentric phase / next step. Push the floor away and extend the hip and knee together to return to the prescribed start.
6. 6Breathing and bracing. Inhale before or during the descent, maintain a moderate brace, and exhale through the rise while keeping the trunk controlled.
7. 7Valid rep. A rep uses the same stance, depth, foot contact, and alignment on each side, with no support touch, uncontrolled knee collapse, bounce, or shortened range.

Common mistakes

• Unstable foot pressure

  Fix: Keep heel, base of the big toe, and base of the little toe connected throughout the rep.

• Uncontrolled knee drift

  Fix: Let the knee travel with the toes and reduce load or depth if that alignment cannot be controlled.

• Forcing a universal depth

  Fix: Use the deepest repeatable, pain-free depth that preserves foot and trunk control.

• Hips and chest separating

  Fix: Rise with pelvis and ribcage together rather than shooting the hips up first.

Safety

• Current hip, knee, ankle, or tendon symptoms call for an individually tolerated range and load; pain is not a cue to force alignment or depth.
• Choose a load, range, and setup that permit a controlled return or exit; stop the set rather than compensating through sharp or progressively worsening symptoms.

When to stop

• Foot pressure or the working-side knee/hip path becomes unstable and cannot be corrected at the current load or range.
• Depth or range shortens materially, the pelvis/trunk collapses, or the load path becomes asymmetric.
• Balance, rack/safety position, or setup changes during the set.
• Stop immediately for sharp, electric, or rapidly worsening pain; new numbness or weakness; chest pain; unusual breathlessness; dizziness; or near-fainting.

Progressions & alternatives

• RegressionBox Squat— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Bodyweight Squat.
• ProgressionGoblet Squat— Increase load, range, instability, or skill demand after Bodyweight Squat is repeatable through the planned volume with reserve and no technique drift.
• AlternativeHorizontal Leg Press— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Bodyweight Squat is impractical or poorly tolerated.