Bodyweight squat
Build a controlled squat pattern without equipment.
- Muscle group: Legs
- Equipment: Bodyweight
- Difficulty: Beginner
Also known as: Air squat, Kropsvægtsquat, Squat uden vægt, Knæbøj uden vægt
How to do it
- Stand with feet about shoulder-width, toes turned out comfortably.
- Brace gently and bend knees and hips together, keeping your whole foot grounded.
- Lower only as far as you can control, then stand tall.
Common mistakes
- Heels lifting or knees collapsing inward.
- Forcing depth that causes pain or loss of balance.
Alternatives
Watch a video demonstration on YouTube
“HOW TO: Body Weight Squat” by Goodlife Health Clubs (opens YouTube)
Used in the programmes
Log this exercise in FitScore
See your previous sets while you train, get a suggested next load and personal records when you beat your best.
Free to start – no card needed.
General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.