Full Squat

An unassisted bodyweight squat to full depth, hips clearly below your knees. No holding onto anything, no half reps. Feet shoulder-width apart, arms out for balance, squat down as deep as you can while keeping your heels glued to the floor and your chest upright.

Most people dismiss bodyweight squats as "easy" but then can't do 15 with correct full depth. That's because a real squat is as much a mobility expression as a strength movement: you need open hips, mobile ankles, and a spine that stays proud. Owning 3x15 means your hinges are healthy and you're ready to start loading each leg on its own.

How to do it

Stand with feet a bit wider than shoulder width, toes turned out 10-20°. Reach your arms forward for counterbalance. Push your hips back and down while driving your knees out over your toes. Go all the way down, hip crease below knee crease. Drive through your whole foot to stand back up, finishing with hips and knees fully locked.

Video here:

Video by Hinge Health

Target

• Sets: 3
• Reps: 10
• Rest: 90 seconds between sets
• Advance when: 3×10 with full depth (hip crease below knee crease)

Key tips

• Feet shoulder-width, toes slightly turned out
• Push your knees out in line with your toes. Don't let them cave in
• Keep your heels on the ground. If they lift, work on ankle dorsiflexion separately
• Chest proud, spine neutral. No rounding into the bottom
• Reach arms forward or clasp them at the chest for counterbalance

Progression

Easier variation: if you can't reach full depth or your heels lift, go back to the Assisted Squat. Use the handhold to drop into the bottom position and just sit there for 1-2 minutes a day to open up the hips and ankles.

Harder variation: once 3x15 is easy, shift load to one leg at a time with the Bulgarian Split Squat in Level 3.