Execution
How to do it
- 01
Feet slightly wider than your hips, toes turned slightly out.
- 02
Brace your abs, chest up, weight spread over your whole foot.
- 03
Push your hips back, then lower until your thighs are roughly parallel to the floor, knees in line with your feet.
- 04
Stand back up by pushing through your feet.
Common mistake
Letting your knees cave inward or your heels lift.
Sources: ACE — Bodyweight Squat. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It needs no furniture or load and keeps the workout budget for work rather than setup.
When this changes
When a seat marker is needed or the movement is not accepted, the sit-to-stand is another explicit variant.
Real requirements
Configurations kept genuinely separate
Bodyweight
8–15 repetitions- Equipment
- Bodyweight
- Supports and space
- No additional support declared
- Setup
- 20 s
- Planned work
- 45 s
- Planned rest
- 75 s
- Planned sets
- 1–3
- Complete budget
- 85–325 s
One weighted vest
8–15 repetitions- Equipment
- One weighted vest
- Supports and space
- No additional support declared
- Setup
- 45 s
- Planned work
- 45 s
- Planned rest
- 90 s
- Planned sets
- 1–3
- Complete budget
- 115–385 s