Bodyweight Squat
Quick answer
The Bodyweight Squat mainly works the quadriceps and glutes, with help from the hamstrings. Unweighted squat that strengthens the quads and glutes and teaches proper technique. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Stand with feet at shoulder width, toes slightly turned out.
- Extend your arms in front of you for balance.
- Descend by pushing your hips back as if sitting on a chair.
- Stand back up by pushing through your whole foot until fully upright.
Muscles worked
MainSecondary
- Quadriceps
- Glutes
- Hamstrings
Common mistakes
- Keep your heels on the floor and your back straight.
- Your knees follow the direction of your toes.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Bodyweight Squat work?
Mainly the quadriceps and glutes. It also works the hamstrings.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Bodyweight Squat good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
