# Bodyweight Squat

URL: https://heatsy.app/ex/bodyweight-squat

Also known as: Air Squat, Free Squat, Bodyweight Squats, Air Squats, Unweighted Squat, Basic Squat, Squat Bodyweight, BW Squat, Bodyweight Air Squat

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Soleus
- Holds: Erector Spinae, Rectus Abdominis

## Technique

1. Stand with feet shoulder-width apart, toes slightly out, arms by your sides.
2. Raise your arms in front for balance as you sit down and back.
3. Sink until the hip crease drops to knee level or below, heels flat.
4. Stand up by pushing through your whole foot.

### Cues

- Keep the chest up and the back flat.
- Push the knees out over the toes.
- Control the descent and stand up with purpose.

### Common mistakes

- Heels lifting off the floor.
- Knees caving inward.
- Cutting the depth short.

## Variations

- [Isometric Squat Hold](https://heatsy.app/ex/isometric-squat-hold)
- [Sumo Squat](https://heatsy.app/ex/sumo-squat)

## Alternatives

- [Goblet Squat](https://heatsy.app/ex/goblet-squat)
- [Barbell Back Squat](https://heatsy.app/ex/back-squat)