Proper Form for Bodyweight Squats

Bodyweight squats are one of my favorite exercises besides the push-up and lunges. I’m always glad when I pull a squat card out of my FitDeck Bodyweight pile. I feel like I have good form when I perform a squat but I wanted to double check and found a good video demonstration of what good form should look like when performing a squat. Without proper form, you could easily injure yourself. When you have bad form doing a squat you could also feel pain in your knees which isn’t a good sign. If done properly, the benefits of bodyweight squats include:

Hip & Strength Mobility

Why is this important? Well, as we get older, we lose the strength and mobility in our hips. This can become an issue when we’re much older. Maintaining our hip and mobility strength is important for daily activities such as sitting down and getting up, climbing stairs, walking, and running.

Strengthen Your Knees

When using incorrect form, you may feel pain in your knees from performing squats, however, when done properly you can actually strengthen your knees.

Proper Squat Form

So how do you get started with proper bodyweight squat form? The following video outlines these guidelines:

  • Stand with feet shoulder width apart
  • Position toes in a forward or a slightly turned out position, making sure that your thighs and knees are are lined up over the midline of the foot
  • Stand tall. Chest up and out. Shoulders down and back with a neutral spine
  • Head neutral – look straight ahead
  • Cross arms and place hands on the opposite shoulders, pointing the elbows straight ahead

What do you think? Do you utilize squats in your workouts?


Author: Eartha Haines

My name is Eartha and I created this blog as a motivational resource for myself to keep up with exercise and eating right. I enjoy reading, learning, and writing about all things fitness related. I hope that as well as motivating myself, others may find motivation to try fitness as well. Learn more.

1 thought on “Proper Form for Bodyweight Squats”

  1. Nice post, do you reconmend that the squat is always performed through full range of motion or do you think knees should be flexed no more than a right angle. I find I hit different muscle groups doing it the two different ways.

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