The bodyweight squat is horribly overworked, and people generally lack the authentic mobility and stability to properly do one. So don’t be surprised when you discover that the goblet squat comes easier than a bodyweight squat. The natural counterbalance of the weight helps compensate for mobility issues, allowing for a greater range of motion with better form.

With that being said, the bodyweight squat is still great, and it should be everyone’s goal to perform one beautifully. Here’s how:


Assume a hip-width stance and point your toes slightly out. Reach your arms out in front of you for balance.

Begin to sit down, pulling yourself between your legs. Your knees will come forward in a squat; just be sure they stay in line with your toes.


Go as low as you can, keeping your heels on the ground, your knees in line with your toes, and your back flat.

Do your best to keep your weight evenly distributed throughout your feet.

When you stand up, be sure your hips and shoulders ascend simultaneously.