Fitness · Upper legs

Body-weight squat

Target Quadriceps  ·  Equipment Body weight  ·  Level Beginner  ·  Reps 8

Body-weight squat is a beginner-level fitness movement targeting the quadriceps, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

Phase cues are display-only coaching text. The executable joint and contact directives in the source below determine the animation.

1. Descend1.6s · settle Flex both hips and knees as the pelvis hinges over the planted feet
2. Drive up1.2s · drive Straighten both hips and knees and return the torso and arms to neutral

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode exercise "Body-weight squat"
  rig humanoid
  pose start = standing

  step "Descend" 1.6s settle:
    hips: flex 80
    knees: flex 95
    pelvis: hinge 25
    spine: flex 0
    shoulders: flex 70
    neck: extend 10
    ground-lock: feet
    cue "Flex both hips and knees as the pelvis hinges over the planted feet"

  step "Drive up" 1.2s drive:
    hips: flex 0
    knees: flex 0
    pelvis: hinge 0
    spine: flex 0
    shoulders: flex 0
    neck: extend 0
    ground-lock: feet
    cue "Straighten both hips and knees and return the torso and arms to neutral"

  repeat 8

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