---
id: bodyweight_squat
name: Bodyweight Squat
status: complete
category: exercise
pattern: [squat]
equipment: [body only]

difficulty:
  technical_complexity: 1
  strength_prerequisite: 1
  mobility_prerequisite: 2

muscles:
  - id: rectus_femoris
    role: primary
  - id: vastus_lateralis
    role: primary
  - id: vastus_medialis
    role: primary
  - id: vastus_intermedius
    role: primary
  - id: gluteus_maximus
    role: secondary
  - id: biceps_femoris
    role: secondary
  - id: semitendinosus
    role: secondary
  - id: adductor_magnus
    role: secondary
  - id: erector_spinae
    role: stabilizer
  - id: rectus_abdominis
    role: stabilizer
  - id: gluteus_medius
    role: stabilizer

muscle_activation_studies: []

joint_rom_required:
  hip_flexion_deg: 110
  knee_flexion_deg: 120
  ankle_dorsiflexion_deg: 25
  source: "biomechanical inference"

strength_curve:
  type: ascending
  sticking_point: bottom
  peak_force_position: bottom
  notes: "Hardest at the bottom of the squat where hip and knee flexion are maximal. Mechanical advantage improves as the lifter ascends."
  source: "biomechanical inference"

injury_risk:
  joint_stress:
    knee: low
    hip: low
    ankle: low
  common_injuries:
    - structure: patellofemoral_joint
      mechanism: anterior_knee_pain_from_poor_tracking
      risk_factors: [excessive_knee_valgus, limited_ankle_dorsiflexion]
  contraindications:
    - acute_knee_injury
    - acute_lumbar_disc_herniation

variations: []
progressions: []
alternatives: []

sources: []
---

# Bodyweight Squat

A foundational lower-body movement and the baseline progression for all loaded squat variations. It develops quadriceps, glute, and hip mobility simultaneously with minimal injury risk.

## Execution

1. Stand with feet shoulder-width apart, toes pointed slightly outward (15-30 degrees). Arms can be extended forward for counterbalance or held behind the head.
2. Brace the core and initiate the descent by simultaneously breaking at the hips and knees, sitting back as if into a chair.
3. Descend under control until the hip crease drops below the top of the knee (parallel or deeper if mobility allows). Keep the chest tall, the back neutral, and the knees tracking over the toes throughout.
4. Drive through the full foot to stand, extending the hips and knees together. Squeeze the glutes at the top to finish the rep.

## Programming Note

The bodyweight squat serves as a movement screen and warm-up drill for beginners and an active-recovery tool for intermediate trainees. High-rep sets (15-30) build muscular endurance and reinforce squat patterning. Progress to goblet squats or barbell back squats once 3 sets of 20 can be completed with full depth and good form.