squat pattern · low impact
Bodyweight squat
Quads · Glutes
Equipmentnone
Positionstanding
Spacesmall
Levelreturning · intermediate
Set up and move
- Stand with feet in a comfortable stance.
- Sit the hips down and back while the knees bend in line with the toes.
- Keep the whole foot down and stand with control.
Three useful cues
- Tripod foot
- Chest and hips rise together
- Own the range
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Heels lifting
- Forcing a deeper range than feels controlled
Make it easier
Reduce the demand.
Squat to a chair or hold a stable support.
Make it harder
Add one challenge.
Add a three-second lowering phase.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.