How to Do Bodyweight Squats Like a Pro (And Why You Should)

Whether you're working out at home, hitting the gym, or squeezing in a quick sweat session during lunch, bodyweight squats are one of the best moves you can do. No fancy equipment needed—just your body and a little bit of space. But don’t let the simplicity fool you. When done right, squats can strengthen your legs, improve mobility, and even support fat loss. So, let’s break it down—how to do bodyweight squats properly, and what kind of results you can actually expect from this classic move.

4/23/20252 min read

men's black leggings
men's black leggings

🔍 Why Bodyweight Squats Deserve a Spot in Your Routine

Think about this: how many times a day do you sit down and stand up? That’s basically a squat. By training this movement, you're not just working out—you’re improving your day-to-day strength.

Here’s what bodyweight squats bring to the table:

  • Strengthen key muscle groups: glutes, hamstrings, quads, and calves.

  • Improve core stability: Yes, your abs are working too!

  • Boost mobility and flexibility, especially in your hips and ankles.

  • Burn calories and support fat loss when done in higher reps or as part of a circuit.

  • No equipment needed—perfect for home workouts or travel.


And the best part? Anyone can start. Whether you’re just beginning your fitness journey or getting back into shape, bodyweight squats are safe and scalable.

🏋️‍♂️ How to Do a Perfect Bodyweight Squat

Form matters. Always. Let’s make sure you’re not squatting in a way that could lead to injury or just wasted effort. Follow these steps:

  1. Start with your feet shoulder-width apart. Toes should point slightly outward—not straight ahead.

  2. Engage your core. Think about gently bracing your stomach like someone’s about to poke it. This keeps your spine safe.

  3. Lower your body by bending your knees and pushing your hips back. Imagine sitting down into an invisible chair. Keep your chest lifted and your weight in your heels.

  4. Go as low as your mobility allows. Ideally, your thighs should be at least parallel to the floor. But if you’re just starting out, go as deep as you comfortably can.

  5. Pause for a second at the bottom, then drive through your heels to return to standing.

💡 Pro Tip: Avoid letting your knees cave inward or your heels lift off the ground. Filming yourself or squatting in front of a mirror can help with self-checks.

🔁 How Many Should You Do?

If you’re just getting started, aim for:

  • 3 sets of 10–15 reps, with 30 seconds rest in between.

More advanced? Try:

  • 4–5 sets of 20+ reps

  • Or mix them into a HIIT workout for cardio and strength in one go.

✅ Who Should Do Bodyweight Squats?

Honestly—everyone. Whether you’re a runner trying to avoid knee pain, a beginner wanting to build strength, or just someone looking to stay active at home, bodyweight squats have a place in your routine.

And if you’re dealing with joint sensitivity? Bodyweight squats can actually help support your knees and hips when done correctly by strengthening the muscles around them.

The Underrated Power of Squats

Sometimes, the simplest moves give the best results. Bodyweight squats may look easy, but when done right, they’re a powerhouse move for lower body strength, fat burn, and overall fitness. Plus, no equipment means no excuses.

So, the next time you’re scrolling on your phone or waiting for coffee to brew—drop into a quick set of squats. Your legs (and future self) will thank you.

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