Quads · Beginner · No equipment

Bodyweight Squat

Quads · also Glutes

How to do it

• Feet a bit wider than hip-width, toes turned slightly out
• Brace your core, chest up, shoulders down and back
• Push hips back and down, knees tracking over your second toe
• Lower until thighs are near parallel, heels flat
• Press through your heels to stand, hips and chest rising together

Common mistake

✕ KNEES CAVING IN → ✓ PUSH KNEES OUT OVER TOES

Starting point: 3 sets × 10–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, health.clevelandclinic.org, nsca.com.