Squat · New to it

Bodyweight Squat

The basic squat, which builds strength in your thighs and hips for sitting, standing and climbing.

Demo by Skye, an AI coach.

Works

quads, glutes; also hamstrings, adductors, abs

Kit

No kit

Dose

10 to 15 reps

It goes into the workout in progress at the Bench, as a new group in its main set.

Set up

Stand with your feet about shoulder width apart, toes turned out a little. Reach your arms forward or rest your hands together at your chest.

While you move

• Sit back and down between your heels
• Knees follow your toes
• Chest up, whole foot on the floor
• Push the floor away to stand

Avoid

• Letting your knees cave in toward each other
• Lifting your heels off the floor
• Rounding your back to get lower

Take care if you have trouble with your knees.

Other ways

Workouts with it