Squat
The bodyweight squat lowers your hips down and back while keeping your chest up, then drives back up to standing. It's one of the most fundamental lower body movements, training the glutes, hamstrings, and quadriceps together through a full range of motion, and it doubles as the foundation every loaded squat variation is built on top of.
Why it works
Sitting your hips back and down while keeping your torso relatively upright asks your glutes and hamstrings to control the descent and drive the ascent, while your quadriceps extend the knees through the same range. Because it's a compound movement across the hips, knees, and ankles at once, the squat trains more usable lower body strength per rep than a single joint exercise can, and the skill you build with just bodyweight carries directly over once you add a barbell, dumbbell, or kettlebell to the same pattern. It also mirrors a movement you already do outside the gym, sitting down into a chair and standing back up, or picking something off the floor, so getting stronger in a squat pays off in daily tasks as much as in a workout.
Set up
- Stand with feet roughly shoulder width apart, toes turned out slightly.
- Keep your chest up and your core braced before you start.
- Pick a spot ahead of you to keep your gaze level through the movement.
How to do it
- Push your hips back and bend your knees to start lowering down.
- Keep your chest up and your weight balanced through your whole foot.
- Lower until your hip crease drops level with your knees, or as deep as your mobility allows with good form.
- Drive through your feet to stand back up, pushing your hips forward to finish.
- Reset your breath and posture at the top before the next rep.
Form cues
- Hips back first, not knees forward first.
- Chest stays up the whole way down and up.
- Weight stays balanced through the whole foot, not just the toes.
- Knees track in the same direction as your toes.
Breathing: Inhale and brace as you lower down, exhale as you drive back up to standing.
Common mistakes
Letting the knees cave inward as you stand up.
Fix: Actively push your knees out in line with your toes throughout the movement, especially on the way up.
Rounding the lower back at the bottom of the squat.
Fix: Stop the descent at the depth where you can still keep your lower back in a neutral position, and build mobility to go deeper over time.
Rising up onto the toes or shifting weight forward during the squat.
Fix: Keep your weight spread through your whole foot, and if your heels lift, work on ankle mobility or widen your stance slightly.
How to program it
- 3 sets of 12 to 20 reps works well for most people building a foundation, two to three times a week.
- It's a natural anchor for a lower body session, done early while you're fresh since good form matters more here than almost anywhere else.
- Progress by adding reps first, then move to a loaded variation like a goblet squat once bodyweight reps feel easy with strict form.
- Spend a minute or two warming up your hips and ankles before a heavier squat session, since tight ankles are one of the most common reasons form breaks down at the bottom.
Safety notes
- Keep the range of motion within what your knees and hips can control with good form; a shallower squat done well beats a deep one done poorly.
- Stop if you feel sharp pain in the knees or lower back; mild muscle fatigue is normal, joint pain is not.
- If you have a current knee or hip injury, get clearance from a professional before adding squat volume, and start with a shallower range while you rebuild confidence in the movement.
Exercise profile
- Force
- Push
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
How many squats should I do a day?
There's no fixed daily number; 3 sets of 12 to 20 reps, two to three times a week, builds a solid foundation without overdoing it.
How low should I go in a bodyweight squat?
Aim to bring your hip crease down to knee level, or a bit lower if your mobility and control allow, while keeping your lower back neutral and your heels planted.
Can I do squats without any equipment?
Yes, the bodyweight squat needs nothing but floor space and is the foundation every loaded squat variation builds on.
Why do my knees hurt when I squat?
Check that your knees are tracking in line with your toes rather than caving inward, and that you're not going deeper than your current mobility supports with a neutral spine. Persistent pain is worth checking with a professional.
Is squatting bad for your knees?
Not on its own. A squat done within a range your knees can control, with your knees tracking over your toes, is a normal weight bearing movement. Most knee discomfort comes from a sudden jump in depth or load rather than the squat itself, so progress gradually and back off if you feel more than normal muscle fatigue.