Strength Training Basics - Bodyweight Squat

March 10, 2026

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For the bodyweight squat, you want to begin with your feet around shoulder width apart or slightly wider. You can cross your arms out in front of you or straighten them out straight for balance. What you want to do is take a deep breath before starting the movement. You're going to push your hips back and break at the knees just like you're sitting down into a chair. You want to keep your butt out and back straight without letting your back round. You want to try to squat down as far as you comfortably can with your thighs getting to at least parallel if possible. Your weight should be within the middle of your foot, not to your heels or your toes. And you want to press against the floor through your midfoot to straighten your legs and hips. Returning to the starting position.

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