---
title: "Bodyweight Squat"
description: "Stand with your feet shoulder-width apart and your hands extended in front of you for balance."
locale: en
slug: bodyweight-squat
url: "https://hi.fitness/exercises/bodyweight-squat"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/48660375-bodyweight-squat.mp4"
updatedAt: 2026-07-29T21:30:05+00:00
---
# Bodyweight Squat

Stand with your feet shoulder-width apart and your hands extended in front of you for balance.

## How to do it

1. Stand with your feet shoulder-width apart and your hands extended in front of you for balance.
2. Lower your body into a squat position until your thighs are parallel to the floor, keeping your back straight.
3. Stand back up to the starting position.
4. Repeat the movement for the desired number of repetitions.

## Form tips

- Keep your feet flat on the floor to maintain balance and stability.
- Ensure your knees are aligned with your toes during the squat to prevent strain on your knees.
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.

## Similar exercises

- [Dumbbell Bench Squat](https://hi.fitness/exercises/dumbbell-bench-squat) - Quads · Dumbbell
- [Assisted Pistol Squats](https://hi.fitness/exercises/assisted-pistol-squats) - Quads · Other
- [Exercise Ball Wall Squat](https://hi.fitness/exercises/exercise-ball-wall-squat) - Quads · Stability ball
- [Barbell Squat Back Pov](https://hi.fitness/exercises/barbell-squat-back-pov) - Quads · Barbell
- [Band Leg Press](https://hi.fitness/exercises/band-leg-press) - Quads · Resistance band
- [Band Single Leg Split Squat](https://hi.fitness/exercises/band-single-leg-split-squat) - Quads · Resistance band
- [Band Spanish Split Squat](https://hi.fitness/exercises/band-spanish-split-squat) - Quads · Resistance band
- [Sumo Squat Over Shoulder Resistance Band](https://hi.fitness/exercises/sumo-squat-over-shoulder-resistance-band) - Quads · Resistance band