How to Do Bodyweight Squat

Bodyweight Squat is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bodyweight Squat

  1. 01Stand with feet shoulder width apart and toes slightly turned out.
  2. 02Initiate the movement by hingeing at the hips and bending the knees simultaneously.
  3. 03Lower your hips until they are at least parallel with your knees while keeping your weight even.
  4. 04Drive through the floor to return to a standing position.
  5. 05Exhale as you ascend and squeeze your glutes at the top.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive through your mid-foot and keep your chest upright to maintain a neutral spine.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Squat questions

What muscles does Bodyweight Squat work?

Bodyweight Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Bodyweight Squat correctly?

Stand with feet shoulder width apart and toes slightly turned out. Initiate the movement by hingeing at the hips and bending the knees simultaneously. Lower your hips until they are at least parallel with your knees while keeping your weight even. Drive through the floor to return to a standing position. Exhale as you ascend and squeeze your glutes at the top.

What is the A90 coach tip for Bodyweight Squat?

Drive through your mid-foot and keep your chest upright to maintain a neutral spine.

Is Bodyweight Squat suitable for beginners?

Bodyweight Squat is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Squat?

No. Bodyweight Squat is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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