Bodyweight Squat

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

Role	Muscles
Primary	quads
Secondary	glutes, hamstrings
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell Dumbbell Step Ups Dumbbell

Harder than the Bodyweight Squat

Reverse Band Power Squat expert · Barbell Power Jerk expert · Barbell Overhead Squat expert · Barbell

Superset the Bodyweight Squat with

Opposing glutes work — alternate sets without extra rest.

Flutter Kicks glutes Glute Kickback glutes Step-up with Knee Raise glutes Butt Lift (Bridge) glutes

Common questions

What muscles does the Bodyweight Squat work?

The Bodyweight Squat primarily works the quads, with the glutes and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Bodyweight Squat?

None — the Bodyweight Squat is bodyweight, so it works at home, in a hotel room or outdoors. Barbell Full Squat and Barbell Lunge also need nothing.

Is the Bodyweight Squat suitable for beginners?

Yes, the Bodyweight Squat is rated beginner. Reverse Band Power Squat, Power Jerk, and Overhead Squat are the progressions from here.

Where should the Bodyweight Squat go in a workout?

Early — the Bodyweight Squat is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Flutter Kicks and Glute Kickback later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell