Fysiqal

Squat · Beginner

Bodyweight Squat

Compound squat exercise using bodyweight.
Bodyweight Squat demonstration (no audio).
Movement pattern
Squat
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Bodyweight Squat

Cues reviewed by Kwabena Osei on

Setup

Feet shoulder-width, toes turned out slightly, arms out in front or at your sides for balance.

  1. Break at the hips and knees together, sitting back and down.

  2. Descend as low as your mobility allows while keeping your heels flat on the floor.

  3. Drive back up through your whole foot.

Common mistakes

  • Heels lifting off the floor at the bottom, usually an ankle-mobility limitation, not something to force through.

  • Looking down instead of keeping a neutral neck/spine position, which can encourage the torso to round forward.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Knee extensionprimary action

    Rectus femoris (prime mover, high emphasis); Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (prime mover, high emphasis)

  • Hip extensionprimary action

    Gluteus maximus (prime mover, moderate emphasis); Biceps femoris long head (synergist, low emphasis); Semimembranosus (synergist, low emphasis); Semitendinosus (synergist, low emphasis); Adductor magnus (synergist, moderate emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, low emphasis); Rectus abdominis (stabilizer, low emphasis)

Related exercises

All squat exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.