Strength

Bodyweight Squat

Stand with your feet about shoulder-width apart, move your hips down and back with your knees tracking in the direction of your toes, then press through the floor to stand.

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Train the thighs and hips to work together during squatting and standing.

Get ready

  1. Stand with your feet about shoulder-width apart, toes at a comfortable angle, and weight balanced across both feet.
  2. Gently brace your abdomen while breathing, and keep your rib cage and pelvis steady.

How to do it

  1. Inhale as you bend your hips and knees, moving your hips down and back.
  2. Descend only as far as you can while keeping your heels down and your knees tracking in the direction of your toes.
  3. Exhale and press through your feet to stand upright, completing one repetition without leaning backward.

Rest

Rest about 60 seconds between sets; take longer as needed for breathing and movement control.

Make it easier

  • Reduce the squat depth; if you need to lightly hold a support for balance, place it on a level, nonslip floor and press it firmly in the direction the exercise will load it before use; do not use it if it rocks or slides.
  • For a sit-to-stand version, use a stable chair that cannot slide: lean forward from sitting, stand through both feet, and lower back to the seat with control. Choose a seat height and hand support that let you stand and sit with control.

Make it harder

  • Optional: Take about 3 seconds to descend.
  • Optional: Pause briefly at your lowest stable position before standing.

Common mistakes

  • Lifting the heels; allowing the knees to collapse inward; dropping quickly or leaning backward at the top.

When to stop or adjust

  • Sharp or worsening pain in the knees, hips, or lower back; inability to keep the feet stably grounded; noticeable loss of balance.