strength
Bodyweight Squat
Exercise animation · 10-second loop
Use the controls to pause or replay. Follow the written cues and setup checks below.
Kalyra may avoid or modify this exercise when:
- Deep knee bendingKalyra holds back deep-knee-bend movements when you've flagged knee sensitivity.
Musclesquads, glutes
EquipmentNone
Positionstanding
Impactnone
Training roleSTRENGTH
Muscles at work
quads, glutes · primary muscles
Form cues
- Feet shoulder-width, weight balanced across the whole foot
- Push hips back and down, chest tall, spine long
- Drive the floor away to stand, squeezing glutes at the top
Common errors
- ✗ Heels lifting off the floor
- ✗ Rounding the lower back at the bottom
How Kalyra programs it
Trains the squat pattern through quads and glutes with a clear rep target and progression path — one of the fundamental movements a balanced plan is built from.
Typically 2–4 sets of 8–15 reps.
Written cues and setup checks remain the instruction alongside available exercise animations.
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