Related Skills
Squat
Beginner legs None
Sign in to track your skill progressions →
The foundational lower body movement. Quad, glute, and hamstring development. The starting point for all leg progressions in calisthenics.
Easier Variations
Next Step
Jump SquatClose Stance SquatGoblet SquatBulgarian Split SquatCossack SquatBand on Shoulder SquatBanded SquatBox JumpBroad JumpBurpeeDuck WalkFireman Carry SquatHorse StanceLateral LungeLateral Step-UpLungeMike Tyson SquatNarrow Split SquatReverse LungeSissy SquatSnowboarderStep-UpTuck JumpTyson Squat
Coaching Cues
Feet shoulder-width, toes slightly out
Sit back and down — knees track over toes
Hip crease below parallel — full depth
Drive through the whole foot on the way up