Bodyweight Squat
Quads, glutes, full lower body strength
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
- 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
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Bodyweight Squat?
The minimum effective dose for Bodyweight Squat is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Bodyweight Squat target?
It targets quads, glutes, full lower body strength. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Bodyweight Squat worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Bodyweight Squat easier or harder?
To scale it down: Shallower depth. Stop where you feel control. To make it harder: Pause squat. 3 seconds at the bottom.
BaselineBody 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.
Free to try
