FlexBodyweight Squats
Muscles worked
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Gluteus Maximus
- CategoryLegs
- Default target3 sets × 10–15 reps
- EquipmentBodyweight
- Movement patternSquat
- Training stylesHybrid, Hypertrophy, HIIT
- LevelBeginner-friendly
Technique
Setup
Stand with feet shoulder-width apart, toes turned slightly out, arms extended forward for balance.
Movement
Push your hips back and bend your knees to lower until your thighs are at least parallel to the floor, then drive through your whole foot to stand.
Form Tip
Keep your chest up and knees tracking over your toes — do not let your heels lift.
Increase Difficulty
Slow the descent to 3 seconds, pause at the bottom, or progress to Jump Squats.
Decrease Difficulty
Squat to a chair or reduce the depth until your mobility improves.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.