Legs
Bodyweight Squat HD
Master the fundamental movement pattern for lower body strength and functional mobility using zero equipment.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.