Calisthenics

Bodyweight Squat

The fundamental human movement pattern: sit down between your hips and stand back up. Master it unloaded and every loaded squat gets easier.

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Suggested use

Sets

Reps

12-20

Rest

45s

Calisthenics

Warm-up

Beginner

Strength

Endurance

Warmup

Squat

Rehab-friendly

Muscles worked

Primary

Quads

Glutes

Secondary

Hamstrings

Calves

Abs (rectus abdominis)

Equipment

No equipment needed - just your body.

How to do it

Stand with feet shoulder-width apart, toes turned out slightly.
Reach your arms forward for counterbalance and brace your trunk lightly.
Push your hips back and bend your knees to sit down between your hips.
Descend as deep as you can while keeping heels down and chest tall.
Keep your knees tracking over your toes throughout.
Drive through your whole foot to stand back up to full hip extension.

Common mistakes

Heels lifting off the floor at the bottom.
Knees collapsing inward on the way up.
Folding the chest forward instead of sitting between the hips.
Stopping well above parallel when a deeper, controlled range is available.

Safety first

Squat to a chair or box if free-standing depth feels unstable at first.
Move through a pain-free range — depth improves with practice.

Who should avoid or modify

Acute knee or hip pain — consult a licensed clinician before continuing.
Recent lower-body surgery (consult your clinician about safe range and volume).

Not medical advice

Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.