Bodyweight Squat

Explore bodyweight squat in 3D. Focus: Quadriceps, Gluteus maximus, Adductor magnus.

Bodyweight

Setup

Set feet about shoulder-width apart; keep knees in line with toes. For a barbell squat, secure the bar across the upper back.

Exercise guide

  1. Controlled return

    Bend hips and knees together; keep feet planted and knees tracking the toes.

  2. Settle and stabilize

    Pause briefly and keep the body stable.

  3. Working phase

    Push through the feet and extend hips and knees together; do not arch back at the top.

  4. Controlled hold

    Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid knees collapsing inward, heels lifting, rounding the back or using more depth than you can control.

Colors show roles, not measured activation; white areas may also stabilize.