How to do the Bodyweight Squat
Step by step
- Stand with feet about shoulder-width apart, toes turned out slightly.
- Push your hips back and bend your knees, sitting down between your feet.
- Keep your whole foot planted and your chest tall as you lower.
- Go as deep as is comfortable while keeping your heels down.
- Drive through your feet to stand back up tall and squeeze your glutes.
The thing people get wrong
Let your knees travel forward over your toes - that is normal and safe. The most common mistake is lifting the heels; keep them glued down.
Coaching cue
Push your knees out over your toes and keep your chest up as you sit down.
Make it easier or harder
- Easier: Squat down to a chair and tap the seat each rep.
- Harder: Take three seconds to lower on every rep.
Muscles worked
- Primary: Quads, Glutes
- Secondary: Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.