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 the resistance is fixed to your mass, Iridium tracks your rep performance relative to body weight to accurately estimate exertion and calculate volume load for your Quadriceps and Glutes. The system often programs this movement to hit specific volume landmarks when equipment is limited or as part of a selected dynamic warmup routine. If your RPE drops consistently over time, Iridium detects that the intensity is insufficient for progressive overload and may rotate you to a weighted variation.
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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