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Exercises › Quads › Bodyweight Squat

Bodyweight Squat

Bodyweight Squat is a beginner compound bodyweight exercise that mainly works your quads, with help from your glutes and hamstrings.

💪 Quads🏋️ Bodyweight📈 Beginner🔗 Compound🎯 3 sets of 8-15 reps
Bodyweight Squat: starting position
Starting position
Bodyweight Squat: end position
End position

How to do the bodyweight squat

  1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
  2. Begin the movement by flexing your knees and hips, sitting back with your hips.
  3. Continue 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: QuadsSecondary: GlutesSecondary: Hamstrings

Sets and reps

Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.

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Bodyweight Squat alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerCable DeadliftsCable · BeginnerBodyweight Walking LungeBodyweight · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the bodyweight squat work?

It mainly works your quads; your glutes and hamstrings assist.

How many sets and reps of bodyweight squat should I do?

Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.

Is the bodyweight squat good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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