Bodyweight Squat

Stand with your feet about shoulder-width apart and your chest lifted. Brace your core lightly and press evenly through the heel, big toe, and little toe of each foot.

Send your hips back and bend your knees and hips together as you lower. Keep your knees tracking with your toes and your torso reasonably upright.

Drive through your whole foot to stand. Let your quads and torso rise together instead of letting your hips shoot up first.

Feel your quads and glutes work together. Even pressure through the whole foot, without rocking forward or back, is a useful quality check.

Heels lifting or knees collapsing inward breaks your balance and reduces tension. Prioritize the range of motion where you can keep foot pressure and knee direction consistent.

Inhale as you lower and exhale as you rise. A steady breathing rhythm keeps your reps from becoming too fast.

Alternate between a side view and a front view in a mirror to check your knee and torso alignment. Once your bodyweight squat is stable, loaded squats will feel much easier.