兄弟健美俱乐部 Musclecn.com Since 2000兄弟健美俱乐部 Musclecn.com Since 2000
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徒手深蹲

Bodyweight Squat

Check the demo, key points and load basis before you train.

AI illustrationBodyweight Squat · Panel 1 Set-up: feet shoulder-width apart, toes turned slightly out, standing tall with the arms raised in front (covers step 1) (AI-generated illustration, not a real photo)
01 Bodyweight Squat · Panel 1 Set-up: feet shoulder-width apart, toes turned slightly out, standing tall with the arms raised in front (covers step 1) (AI-generated illustration, not a real photo)
AI illustrationBodyweight Squat · Panel 2 Descend: the hips and knees bend until the thighs are about parallel to the floor, the knees tracking over the toes, back flat, heels staying down (covers steps 2–3) (AI-generated illustration, not a real photo)
02 Bodyweight Squat · Panel 2 Descend: the hips and knees bend until the thighs are about parallel to the floor, the knees tracking over the toes, back flat, heels staying down (covers steps 2–3) (AI-generated illustration, not a real photo)
AI illustrationBodyweight Squat · Panel 3 Stand: driving through the whole foot back to standing, without locking the knees at the top (covers step 4) (AI-generated illustration, not a real photo)
03 Bodyweight Squat · Panel 3 Stand: driving through the whole foot back to standing, without locking the knees at the top (covers step 4) (AI-generated illustration, not a real photo)
AI-generated illustration · face based on the member · not a photograph

DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.

Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.

Step-by-step photos · 3Reviewed media · Rights: AI-generated illustration; face based on the site owner's own photos; body, equipment and background generated

Steps

  1. 01

    Stand with the feet shoulder-width or slightly wider, toes turned slightly out, arms raised in front or crossed on the chest.

  2. 02

    Inhale and descend by bending the hips and knees together; the knees track over the toes and the back stays flat.

  3. 03

    Descend until the thighs are about parallel to the floor, or to the lowest point in your comfortable range; the heels stay down.

  4. 04

    Drive through the whole foot to stand back up and exhale; do not lock the knees at the top.

Common mistakes

  • Knees collapsing inward (knee valgus).
  • Heels lifting, with the weight shifting onto the balls of the feet.
  • Rounding the lower back and driving with the back instead of the legs.

Before logging, know the load basis

This exercise is logged as:

Bodyweight
Reps only; body weight is not multiplied in · Reps only
Reps basis: total reps

The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.

Substitutions

Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.

  • This exercise can replaceDumbbell Goblet Squat

    When it applies: Use when no dumbbells are available. Bodyweight only — control the effort with reps and tempo. (AI-assisted translation, pending review)

    Different load basis — re-confirm the weight instead of converting it.

Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.

Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.

Training content is not medical advice. Stop if you feel unwell.