Legs · Calisthenics
Squat - The complete guide
The bodyweight squat is the foundation of all leg strength in calisthenics and the preparation for single-leg variations like the pistol squat.
How to perform it
- 1Place your feet shoulder-width apart with toes slightly out
- 2Lower your hips back and down, as if sitting into a chair
- 3Keep your chest up and your back neutral
- 4Press back up through your heels to straight legs
Common mistakes
⚠️ Knees cave inward during the movement
⚠️ Heels lift off the floor
⚠️ Not reaching full depth - the hip doesn't drop below knee height
⚠️ Rounding the back at the bottom of the movement
Progression - the path to mastering it
1. Assisted squat holding on with your hands
2. Bodyweight squat 15 reps
3. Jump squat
4. Single-leg squat variations
FAQ
How deep should I squat?
Aim for the hip dropping below knee height ('full depth'), as long as it's pain-free and technique is maintained.
Are deep squats bad for your knees?
No - research shows deep squats with good technique are safe and can even strengthen the knee joint over time.
Ready to perfect your Squat?
Our AI analyzes your form in real time or from video and gives you concrete tips.