Bodyweight Squat
Strength
A lower-body exercise that lowers the hips as if sitting into a chair
- Time
- 8 min
- Difficulty
- Beginner
- Target
- 2 sets × 10 reps
Method
- Stand with feet about shoulder-width apart, keeping knees in line with toes.
- Keep your chest gently lifted and send your hips back as if sitting into a chair.
- Lower to a comfortable depth, then press through your feet to stand slowly.
- Complete 10 repetitions per set, rest for 1–2 minutes, and add a second set if comfortable.
Tips
- Keep your whole foot on the floor.
- Let your knees track in the direction of your toes.
- Prioritize position over depth.
- Stop before pain and reduce repetitions if needed.
- Stand back up with control, not momentum.
Caution
Stop for knee or lower-back pain.
What to do next
Compare the idea with your own day-to-day records.
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