Bodyweight Squat
Bodyweight Squat is a beginner-level compound in the strength category that primarily works the quads. It also recruits the glutes and hamstrings. It is performed with bodyweight.
How to do it
- 1Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
- 2Begin the movement by flexing your knees and hips, sitting back with your hips.
- 3Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.