Basic Bodyweight Squat Checklist
Created by Cheli
Step-by-step guide to performing a correct bodyweight squat for beginners.
8 Items
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Published May 13, 2026
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Checklist Items (8)
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Stand with feet shoulder-width apart
Place feet about shoulder-width apart, toes slightly outward.
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Engage core and keep chest up
Tighten abdominal muscles, look forward, keep chest lifted.
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Initiate movement by pushing hips back
Begin by moving hips backward as if sitting into a chair.
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Bend knees to lower body
Allow knees to bend while keeping them aligned with toes, lower until thighs are parallel to floor or as far as comfortable.
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Maintain weight on heels
Keep weight distributed through heels, not toes.
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Pause briefly at bottom
Hold the lowest position for a moment to ensure control.
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Drive through heels to stand up
Push through heels, extend hips and knees to return to starting position.
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Repeat for desired repetitions
Perform the movement smoothly, maintaining form throughout each rep.