How deep should I go in a bodyweight squat?

Aim for your hip crease to drop below the top of your knees, but only go as low as you can maintain a flat back and keep your heels on the ground.

Where should I put my arms during the movement?

You can reach your arms straight out in front of you for balance, or keep your hands behind your head in a prisoner style to increase the challenge for your upper back.

Is it okay if my knees pass my toes?

Yes, it is a common myth that knees cannot pass the toes; as long as your heels stay planted and you have no pain, this is a natural part of ankle mobility.

Bodyweight Squat Form Guide: Build Leg Strength

Learn how to perform the bodyweight squat with perfect form. Master this essential quad and glute exercise to improve mobility and lower body power.

How to Perform

Stand with your feet shoulder-width apart and your toes pointed slightly outward.
Engage your core and keep your chest upright as you shift your weight into your heels.
Lower your hips back and down as if you are sitting into an invisible chair.
Continue descending until your thighs are at least parallel to the floor while keeping your back flat.
Drive through your mid-foot and heels to return to a standing position.
Squeeze your glutes at the top of the movement to finish the rep.

Common Mistakes

Allowing the knees to cave inward during the descent
Rounding the lower back instead of maintaining a neutral spine
Rising onto the toes and letting the heels lift off the ground
Looking straight down at the floor which compromises posture

Muscles Worked

Primary movers

Quads

Stabilizers

Glutes
Hamstrings
Adductors
Core

Related Guides

Quads · Legs