No bar, still a squat
Bodyweight Squat
If you cannot own a bodyweight squat, a bar will not teach you. This is the pattern. Then we add a goblet.
Hunter: I film these at home when I cannot get to the gym. They still count if the reps are honest.
Cues
- Feet about shoulder width. Toes can turn out a little.
- Reach the hips back and down like you are sitting on a low box.
- Heels stay glued. If they rise, shorten the depth.
- Chest stays proud. Arms can reach forward for balance.
- Stand up all the way. Squeeze at the top. No lazy lockout.
Setup
Clear a space. You do not need a rack. You need floor and a wall behind you if you want a target. Sit until your hip crease is near your knee, then stand. That is one.
Dorm session
3 sets of 10-15. Pair with incline push-ups on the desk and a backpack row if you have a bag. Twenty minutes. Log it. That is more training than scrolling a perfect program you will not follow.
Then add load
When 15 reps look like the cues, pick up a dumbbell and go to the goblet squat page. Same pattern. Now it has a number Engine can track.
Common misses
Knees caving in, or turning it into a good-morning by shooting the hips up first. If your chest dives, slow down and sit between your feet. A doorframe you can hold is fine while you learn.
FAQ
Do I need to go ass to grass?
No. Own a depth you can repeat. Mobility comes with practice, not with forcing a screenshot depth.
Log bodyweight squats in the free Vitality Engine even when there is no weight. Reps still count.