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 LLMs like ChatGPT, Claude, and Gemini can write to describe human movement as text. Every joint angle below is hard-clamped to a safe range of motion.

How to do it

1. Descend1.6s · ease-in-out Sit the hips back, chest proud, knees track over the toes
2. Drive up1.2s · ease-out Drive through the heels to stand tall

The .posecode source

This is the exact text an LLM writes to produce the animation above: phases and joint angles, not 3D transforms.

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

  step "Descend" 1.6s ease-in-out:
    hips: flex 80
    knees: flex 95
    ankles: dorsiflex 14
    spine: flex 20
    shoulders: flex 70
    neck: extend 10
    ground-lock: feet
    cue "Sit the hips back, chest proud, knees track over the toes"

  step "Drive up" 1.2s ease-out:
    hips: flex 0
    knees: flex 0
    ankles: dorsiflex 0
    spine: flex 0
    shoulders: flex 0
    neck: extend 0
    ground-lock: feet
    cue "Drive through the heels to stand tall"

  repeat 8

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