Bodyweight Squats
The bodyweight squat is a foundational lower‑body movement that strengthens the legs and glutes while improving hip mobility. It requires no equipment and can be performed anywhere.
Calorie Burn Highlights
175
kcal estimated
5
Moderate
Beginner
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 5 means this activity burns 5× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Bodyweight Squats
- 1
Stand with feet shoulder‑width apart and toes pointed slightly outward.
- 2
Push your hips back and bend your knees to lower until thighs are at least parallel to the floor.
- 3
Keep your chest up, back flat, and weight distributed through mid‑foot to heels.
- 4
Drive through your heels to return to standing, squeezing your glutes at the top.
✅ Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Medium Serving of French Fries (~175 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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