Bodyweight Strength · Bodyweight — Foundation
Bodyweight Squat
Quads, glutes, full lower body strength
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The bodyweight squat is the most fundamental lower body movement. It builds quad and glute strength while reinforcing ankle, knee, and hip mobility under load.
How to do it
Full depth, heels down. Go until form breaks.
Sit back and down. When your back rounds or heels lift, rest standing. Depth is earned. Don't chase it at the expense of the spine.
- Feet shoulder-width apart, toes slightly turned out
- Sit back and down, keeping your chest up and heels on the floor
- Drive through your heels to stand. When form breaks, rest standing
- When your back rounds or heels lift, rest standing
Variants
Easier
Shallower depth.
No need to go below parallel. Same movement, shorter range.
Harder
Pause squat. 3 seconds at the bottom.
Full depth, hold 3 seconds, stand.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
