Exercise Library / Bodyweight Squat
Bodyweight Squat
The foundation of lower-body strength — no equipment, no excuses.
Muscles worked
Primary Quads
Secondary Glutes Hamstrings
Tap a muscle to explore it on the interactive muscle map.
How to do it
- Feet shoulder-width, toes slightly out, weight spread across the whole foot.
- Drive your knees out — track them over your toes, never let them cave in.
- Sit back and down until your hips drop below your knees.
- Keep your chest up and spine long the whole way.
- Slow on the way down, powerful on the way up.
Common mistakes
- Knees caving in. Letting the knees collapse inward under load stresses the knee joint and robs power from the glutes.
- Stopping short of depth. Half squats skip the range where the glutes and hamstrings do their best work.
- Dropping too fast. A free-fall descent skips the muscle-building eccentric and makes depth control harder.
What the camera coach watches
These are the exact checks FitFormBuddy runs on every rep of bodyweight squat — and what it says when you drift:
- Knee tracking at the bottom“drive your knees out”
- Hip depth vs. knee height“go a little lower”
- Descent speed“slow on the way down”
Get real-time form cues on this exercise
FitFormBuddy watches through your camera and coaches you mid-set — reps counted, mistakes called out as they happen.
