Bodyweight Squat

The foundational squat pattern done with just bodyweight — the first leg exercise in any program and the test of clean mechanics.

Legs Bodyweight Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

Quads

Step by step

Stand tall with feet shoulder-width apart and your toes pointed slightly outward.
Brace your core, lift your chest, and extend your arms straight out for balance.
Sit your hips back and down as if lowering into a chair, keeping your weight in your heels.
Lower until your thighs are at least parallel to the floor, with knees tracking over your toes.
Keep your chest tall and your spine neutral throughout the descent — no rounding at the bottom.
Drive through your heels to stand back up, squeezing your glutes hard at the top of the rep.

Log your sets. After a few weeks you will see whether it is moving. Free.