Bodyweight squat

Squat & lunge · No equipment

Quick cues

Chest up, knees track over toes
Sit back to parallel

Find a video demo (a YouTube search)

Muscles worked

Primary: Quads, Glutes
Secondary: Inner thighs, Hamstrings

Primary: what the exercise is chosen to train. Secondary: the muscles that help or hold you steady.

How to do it

Stand with the feet shoulder-width, toes out slightly, arms forward for balance.
Push the hips back and bend the knees together, chest up.
Lower until the thighs are about parallel to the floor.
Drive up through the whole foot to standing.

Common mistakes

Knees caving in — push them out over the toes.
Heels lifting — sit back more and keep the weight over the mid-foot.
Rushing the reps — a controlled two-second descent makes each rep count.

Swap it for

Does the same job

Skip this with a knee, ankle or hip injury unless a professional has cleared it. General fitness guidance, not medical advice — stop if anything hurts.

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