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Bodyweight squat
LegsBeginner
3D anatomy atlas — activated muscles
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Vastus (lateralis/medialis)· HighRectus femoris· HighGluteus maximus· HighAdductor magnus· MediumBiceps femoris (hamstring)· LightRectus abdominis· Light
Basic squat, no equipment.
Target muscle
Vastus (lateralis/medialis)Rectus femorisGluteus maximusAdductor magnusBiceps femoris (hamstring)Rectus abdominis
Equipment needed
See all equipment →
Step-by-step guide
- 1Stand with feet shoulder-width, toes slightly turned out ~15°.
- 2Chest up, brace your abs, eyes looking forward.
- 3Push your hips back and bend the knees, sitting down like into a chair.
- 4Lower until thighs are parallel (or deeper if mobile), knees tracking over the toes.
- 5Drive through the heels to stand up, squeeze the glutes at the top.
Safety notes
Dồn trọng tâm giữa bàn chân-gót, gối theo mũi chân.
Giữ lưng thẳng, ngực mở.
Xuống tới mức kiểm soát được, không bật dội ở đáy.
Correct form tips
- Keep weight on heels and mid-foot, don't rise onto the toes.
- Knees track in line with the toes, never cave inward.
- Keep the back straight and chest open throughout.
- Go as deep as you can control.
Mistakes to avoid (injury risk)
- Knees caving inward → risk of knee ligament injury.
- Rounding the lower back at the bottom → spinal pain.
- Heels lifting off the floor → loss of balance, knee stress.
- Knees travelling far past the toes while leaning → knee joint stress.