Bodyweight Squat: How-to, Benefits & Variations
Bodyweight squats build leg strength and expose mobility issues before adding weight. Feet shoulder-width, chest tall, sit to parallel.
Bodyweight Squat: How-to, Benefits & Variations
Before you add weight, you need to own the squat with nothing but your body. Bodyweight squats expose every imbalance: tight ankles, weak glutes, a core that checks out halfway down. I start every new client here regardless of fitness level. If you cannot sit into a full squat with your heels flat and chest tall, loading a barbell on your back is just layering weight onto dysfunction.
7 Day Bodyweight Challenge 1
Beth Hannam
How to Do Bodyweight Squats
Set up in the starting position for bodyweight squat. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Linda Chambers cues: "Still think about our knee alignment, driving up through the soles of the feet, squeezing the glutes at the top."
Complete the full range of motion. "Make sure you're not sinking too much, and you're not up high too much. Just hold it somewhere in the middle."
Return to the starting position with control. Take it a little bit wider into a sumo now. Make sure your knees are following toes.
Sophie Jones adds: "We're not just stepping up and pushing through the legs; we are actually using those butt cheeks as well."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The bodyweight squat directly supports this by targeting key muscle groups.
Coach's Tips
"Still think about our knee alignment, driving up through the soles of the feet, squeezing the glutes at the top." - Linda Chambers
Linda Chambers
"Make sure you're not sinking too much, and you're not up high too much. Just hold it somewhere in the middle." - Aylar Fetrati
Aylar Fetrati
"We're not just stepping up and pushing through the legs; we are actually using those butt cheeks as well." - Sophie Jones
Sophie Jones
"Take it a little bit wider into a sumo now. Make sure your knees are following toes." - Sophie Jones
Sophie Jones
"Open and close those elbows. Option one, your feet can be flat. Option two... keep those heels high." - Jessica Casalegno
Jessica Casalegno
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The bodyweight squat loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Malasana (Yogi Squat)
mediumSumo Squats
mediumSquat Hold
mediumBanded Squats
mediumSquat + Half Squat (Round 1)
mediumBanded Squat Step-Outs
mediumBenefits
Builds strength
The bodyweight squat targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The bodyweight squat directly addresses this.
Requires minimal equipment
No equipment needed. You can do the bodyweight squat at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the bodyweight squat with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Sophie Jones warns: "Take it a little bit wider into a sumo now. Make sure your knees are following toes."
Workouts Featuring This Exercise
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Frequently Asked Questions
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