Bodyweight Squat
Builds your quads and overall lower body strength. A solid squat helps with everyday lifting and sets you up for heavier squats.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet shoulder-width apart and your toes slightly turned out, keep your chest up and brace your core.
- 02
Lower into a squat by hinging at the hips and bending your knees under control, keeping your weight over your midfoot and heels.
- 03
Keep your knees tracking over your toes and your back neutral, lower as far as your mobility allows without your pelvis tucking under.
- 04
Push yourself back up by extending your knees and hips, squeeze your glutes at the top, and return to the starting position.
Beginner's guide
§ 03 · GuideBuilds your quads and overall lower body strength. A solid squat helps with everyday lifting and sets you up for heavier squats.
You should feel it in your quads and glutes, with your core working too. It should not feel like pain in your knees or lower back.
A common mistake is lifting your heels or letting your knees cave in. Keep your weight across your whole foot and track your knees over your toes.
How to get started at the gym
§ 04 · SisuLiftBodyweight Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep the three points of contact on your foot (big toe, little toe, and heel) on the ground throughout each rep. If your heels lift, reduce the range of motion and focus on hinging at the hips.
The bodyweight squat is an effective foundational exercise for the quadriceps and teaches proper squat technique without equipment.
More exercises: Quadriceps
§ 06 · Same muscles
Ready to start?
Your next personal record is waiting.
No commitment. No card. 14 days, and you decide yourself if it fits.