Bodyweight Squat: How-to, Tips & More
The Bodyweight Squat is a beginner compound exercise for your quads. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes and hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Hamstrings
Secondary
How to do the Bodyweight Squat
- Stand with your feet shoulder width, toes slightly out.
- Push your hips back and bend your knees.
- Squat as deep as you can with your heels down.
- Drive up to stand.
Bodyweight Squat tips
- Reach your arms forward to help balance.
Sets and reps
Most lifters do well with 10 to 25 reps per set, and 10 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Bodyweight Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Frequently asked questions
What muscles does the Bodyweight Squat work?
The Bodyweight Squat mainly works your quads, with help from your glutes and hamstrings.
How many sets and reps should I do?
A good starting point is 10 to 25 reps per set, and many lifters get the best results between 10 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Bodyweight Squat good for beginners?
Yes. The Bodyweight Squat is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Bodyweight Squat?
You need bodyweight.
Add Bodyweight Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon