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Bodyweight Squat
PushCompoundBodyweightBeginner
Muscles worked
Front
Back
QuadricepsGlutesHamstrings
Instructions
- 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Bodyweight Squat
The bodyweight squat is the foundational movement of any leg program, accessible to all levels and requiring no equipment. It teaches the basic squat motor pattern, essential before adding any external load, while remaining an excellent standalone exercise for muscular endurance and warm-ups.
check_circleBenefits
- check_circleNo equipment needed, can be done anywhere
- check_circleTeaches the fundamental squat motor pattern
- check_circleExcellent for warm-ups and muscular endurance
lightbulbExecution tips
- lightbulbDescend as low as your mobility comfortably allows
- lightbulbKeep the weight distributed across the whole foot
- lightbulbUse this exercise as a warm-up before loading the squat
warningCommon mistakes
- warningHeels lifting off the floor during the descent
- warningKnees caving inward
- warningRange of motion too shallow due to untrained mobility
helpFrequently asked questions
Is this exercise enough to build the legs?expand_more
To progress long term you'll need to add load, but it's an excellent base and a good warm-up exercise.
How many reps should I do?expand_more
15 to 25 reps as a warm-up, or more if used as an endurance exercise.
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