Movement library · Strength
Bodyweight squat
The pattern behind every time you sit down and stand up. Own it now, keep it for decades.
Start here3 sets of 10 to 15 reps0 to 2 reps left in the tank
Adds it to your 1% Club log.
Form cues
Three things to think about on every rep.
- Feet about shoulder-width apart, toes turned out slightly.
- Sit your hips back and down, chest up, heels on the floor.
- Go as low as you can control, then stand by pushing the floor away.
Common mistakes
If you see these, slow down and reset.
- Knees caving inward on the way down or up.
- Heels lifting off the floor.
Make it fit you
Easier
Chair squat: sit down to a chair and stand back up, using your hands if you need them.
Harder
Slow squat: 3 seconds down and a 1-second pause at the bottom. Hold a dumbbell at your chest once that feels easy.