Bodyweight Squat
The base of leg strength — a controlled squat to a comfortable depth, driving through the whole foot to stand.
How to perform it
- Stand with feet shoulder-width apart, toes pointed slightly outward.
- Sit back and down as if lowering into a chair, keeping your chest up.
- Lower until your thighs are roughly parallel to the ground, or as deep as control allows.
- Drive through your whole foot to stand back up.
Coaching cues
- Chest up, knees tracking over the toes
- Weight spread across the whole foot, not just the toes
Sets and reps
3 sets of 12–15
Where you'll see this exercise
Browse the full exercise library or return to the Strength Training for Soccer Players guide.