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How to do the Squat M

LegsQuadsBodyweightIntermediate

The bodyweight squat is the foundation of all lower body strength, and mastering it builds the quad dominance and movement quality that carries over to every athletic demand. Done with intention, this intermediate pattern will expose and correct weaknesses that loaded variations can hide.

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Muscles worked

Primary
Quadriceps
Secondary
GlutesHamstringsCalves

Step-by-step

  1. Stand with feet shoulder-width apart, toes turned out 15 to 30 degrees, and brace your core before you descend.
  2. Initiate the movement by pushing your knees out in line with your toes while simultaneously sending your hips back and down.
  3. Descend until your thighs are at least parallel to the floor, keeping your chest tall and your weight distributed evenly through your entire foot.
  4. Drive the floor away by pressing through your full foot, squeeze your glutes at the top, and fully lock out your hips and knees before the next rep.

Common mistakes

  • Heels rising off the floor signals tight calves or poor ankle mobility — elevate your heels slightly on a plate or work daily ankle mobility drills until you can squat flat-footed.
  • Caving knees on the descent or ascent reduces quad load and stresses the joint — actively screw your feet into the floor and cue knees out throughout the entire rep.
  • Using a shallow range of motion to make reps feel easier cuts quad development short — build to full depth consistently before adding volume or progressing to loaded variations.

Pro tip — As you descend, think about spreading the floor apart laterally with your feet without actually moving them — this external rotation cue activates the glutes and locks the hips into a position that keeps torso upright and maximizes quad recruitment at the bottom.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Legs exercises

Barbell Bench Front SquatBarbell Bench Front SquatBarbell Front Chest SquatBarbell Front Chest SquatBarbell Full SquatBarbell Full SquatBarbell Good MorningBarbell Good MorningBarbell LungeBarbell LungeBarbell One Leg SquatBarbell One Leg Squat
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