Squat (Bodyweight)
The bodyweight squat is a fundamental lower-body exercise that strengthens the quadriceps, glutes, and core without requiring equipment. It serves as the foundational movement pattern for all squat variations, teaching proper hip mechanics and knee stability.
Because this exercise relies on your own body weight, the AI focuses heavily on your RPE and set duration to gauge when you have mastered the movement and are ready for load. By analyzing your recovery data and daily readiness scores, the app can suggest increasing rep volume on high-energy days or switching to a stability-focused regression like a TRX Squat if your legs are fatigued from previous training.
Form Cues
- Keep your chest up and core engaged
- Initiate movement by sitting hips back and down
- Drive knees outward to track over toes
- Keep weight distributed through your heels and mid-foot
- Exhale as you drive back up to standing
- Don't let your knees cave inward
- Don't lift your heels off the ground
- Don't round your lower back at the bottom
- Don't look straight down at the floor
- Don't drop quickly without control
Common Mistakes
- Knees collapsing inward (valgus)
- Heels rising off the floor
- Rounding the lumbar spine (butt wink)
- Insufficient depth
- Excessive forward leaning
Muscles Worked
This exercise primarily targets the quadriceps and glutes to drive knee and hip extension. It also engages the hamstrings for stability and heavily relies on the core and spinal erectors to maintain an upright torso throughout the movement.
Primary
Secondary
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