How to Do Bodyweight Squats

Bodyweight Squats 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 Squats

  1. 01Stand with feet shoulder-width apart and toes angled slightly outward.
  2. 02Initiate the descent by pushing the hips back and bending the knees simultaneously.
  3. 03Lower the hips until the thighs are at least parallel to the floor, keeping the chest upright.
  4. 04Drive through the mid-foot to return to a tall standing position.
  5. 05Inhale on the way down and exhale forcefully as you pass the sticking point on the ascent.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Squats

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

If the heels lift off the floor, widen the stance slightly and concentrate on sitting the hips back into the heels.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Squats questions

What muscles does Bodyweight Squats work?

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

How do you do Bodyweight Squats correctly?

Stand with feet shoulder-width apart and toes angled slightly outward. Initiate the descent by pushing the hips back and bending the knees simultaneously. Lower the hips until the thighs are at least parallel to the floor, keeping the chest upright. Drive through the mid-foot to return to a tall standing position. Inhale on the way down and exhale forcefully as you pass the sticking point on the ascent.

What is the A90 coach tip for Bodyweight Squats?

If the heels lift off the floor, widen the stance slightly and concentrate on sitting the hips back into the heels.

Is Bodyweight Squats suitable for beginners?

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

Do you need equipment for Bodyweight Squats?

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

A90 Intelligence

Put this into a real plan.

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