ExerciseGIF

Exercises / Bodyweight squat

Bodyweight squat GIF

Bodyweight squat animation with the worked muscles highlighted, female figure
Figure

Colour and background options arrive for this exercise in the next update.

Worked muscles

  • QuadricepsMusculus quadriceps femoris
  • GlutesMusculus gluteus maximus
  • HamstringsMusculi ischiocrurales
Equipment
No equipment
Level
beginner
Loop
One repetition, 3.57 seconds

Get this animation

Part of the squat pack, all 13 squat variations: female and male figure, GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the squat pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/bodyweight-squat \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a bodyweight squat

  1. Stand with feet shoulder-width apart and clasp your hands in front of your chest.
  2. Initiate the movement by pushing your hips back and bending your knees.
  3. Lower until your thighs are at least parallel to the floor, keeping your chest lifted.
  4. Keep your knees tracking in line with your toes throughout.
  5. Drive through your heels to extend the hips and knees back to standing.
  6. Squeeze your glutes at the top and repeat for the desired reps.

Form tips

  • Keep your heels flat on the floor and weight centered over the midfoot.
  • Maintain a neutral spine and avoid rounding the lower back.
  • Ensure knees stay aligned with toes and do not collapse inward.
  • Brace your core throughout to protect the spine.

Works similar muscles