- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
- Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
Related exercises to discover
Bodyweight squats is a gym work out exercise that targets glutes & hip flexors and quadriceps and also involves abs and calves and hamstrings. Refer to the illustration and instructions above for how to perform this exercise correctly. Smith machine leg press / reverse squats, high box jumps and trx suspension strap hamstring / leg curls are related exercise that target the same muscle groups as bodyweight squats. Visit our directory for more exercises.
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