How to do bodyweight squats
Knees track over your toes — don't let them cave inwards.
Step by step
- Stand with your feet about shoulder-width apart, toes turned slightly out.
- Push your hips back and bend your knees as if sitting into a chair.
- Go down until your thighs are roughly parallel to the floor, chest up.
- Drive through your whole foot to stand back up and squeeze your glutes at the top.
The cue that matters: Knees track over your toes — don't let them cave inwards.
How it progresses over eight weeks
In the Fitness Akhi programme, bodyweight squats appear on Push & Core day, for 3 rounds. The target rises every two weeks — these are the intermediate figures, and there are easier and harder tiers either side of them.
| Weeks 1–2 | Weeks 3–4 | Weeks 5–6 | Weeks 7–8 |
|---|---|---|---|
| 15 reps | 18 reps | 22 reps | 26 reps |
The target is a lookup, not a formula: each exercise has its own table, hand-set, so one movement can progress faster than another on the same day.
Where it fits
It is one of the exercises in a six-day rotation that runs for eight weeks. Each session is a circuit — you work through the day's exercises in order, then repeat the whole list 3 times — and the app walks you through it one screen at a time, keeping the phone awake so you never have to touch it mid-set.