Bodyweight Squat

What it is

This fundamental lower body exercise uses only your body weight to strengthen your legs and core. It primarily targets your quadriceps, the large muscles on the front of your thighs. You will also engage your glutes and hamstrings, which are essential for overall leg power and stability.

Technique tips

• Initiate by pushing your hips back, as if sitting down.
• Keep your knees tracking over your toes, do not let them collapse inward.
• Maintain a neutral spine and keep your chest lifted throughout the movement.
• Inhale as you descend, exhale powerfully as you push back up.
• Go as deep as comfortable while maintaining good form and an upright torso.
• Keep your entire foot rooted to the floor; avoid lifting your heels.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.