SquatBW
The foundational bodyweight squat pattern — feet shoulder width, descending to at least parallel and standing back up with no external load. The base regression for all loaded squat variations.
Demo: Untamed Strength
Sets
3
Reps
12-20
Rest
45s
Contraindications
Very low risk for most populations — a good diagnostic movement for assessing ankle/hip/knee mobility before loading.Setup
Stand with feet shoulder-width apart, toes slightly turned out, arms extended forward or held at chest for balance.
Execution
- 1Initiate the movement by pushing the hips back slightly and bending the knees
- 2Descend until thighs are at least parallel to the floor
- 3Keep the chest up and heels planted throughout
- 4Track the knees over the toes without collapsing inward
- 5Drive through the whole foot to return to standing
Key cues
- Sit down between the heels, not straight back
- Chest up, proud posture throughout
- Knees track over the toes
- Heels stay planted on the floor
- Drive through the whole foot on the way up
Common faults
- Knees caving inward (valgus)
- Heels lifting off the ground
- Excessive forward torso lean
- Butt wink (lumbar flexion) at the bottom
- Shallow depth — not reaching parallel
Tweaks
- Add a pause at the bottom for tempo work
- Elevate the heels slightly for ankle-limited individuals
- Progress to goblet squat once form is consistent
Regressions
Muscles
Primary: Quadriceps, Gluteus Maximus
Secondary: Hamstrings, Core, Calves
Notes
Serves as the base regression for the entire squat family tree — mastery here should precede all loaded variations.
Sources
Attribution: Squat University / Dr. Aaron Horschig