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How to do the Bodyweight Squat

The Bodyweight Squat is a compound bodyweight exercise that mainly works your quads and glutes. Focus on three things: sit back and down; keep heels on the floor; stand up tall.

QuadsGlutesBodyweight

Setup

  1. 1Feet shoulder-width
  2. 2Arms forward for balance

Three cues

  1. 1Sit back and down
  2. 2Keep heels on the floor
  3. 3Stand up tall

Most common mistake

Rushing the bottom

Pause for one second

In Hindi · हिन्दी में

  1. 1पीछे और नीचे बैठें
  2. 2एड़ियाँ ज़मीन पर रखें
  3. 3पूरे सीधे खड़े हों

आम गलती: नीचे जल्दबाज़ी करें तो, पल भर रुकें

Alternatives to the Bodyweight Squat

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Bodyweight Squat set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.