Muscles Worked
Learn more in the Quads training guide →
Primary
Quads
Secondary
Glutes
Hamstrings
Highlighted muscles
How To Perform
- 1 Stand with your feet about shoulder-width apart and toes turned out slightly. Hold your arms out in front for balance.
- 2 Brace your core and push your hips back and down as your knees bend, keeping your chest up.
- 3 Lower until your thighs are at least parallel to the floor, or as deep as you can while keeping your heels down.
- 4 Press through your whole foot to stand tall, squeezing your glutes at the top.
Form Cues
- ✓ Keep your knees tracking in line with your toes throughout.
- ✓ Keep your weight over mid-foot so your heels stay flat.
- ✓ Raise your arms in front as you descend to help stay upright.
Common Mistakes
- ✗ Letting the knees collapse inward as you stand.
- ✗ Rising onto the toes because of limited ankle mobility — try a small heel lift.
- ✗ Cutting depth short on every rep.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Bodyweight Squat, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Bodyweight Squat? These alternatives target the same muscles:
Swap Bodyweight Squat for something else
Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:
No close swaps with that equipment — try another filter or browse the exercise library.
Where This Exercise Fits
FAQ
How many sets of Bodyweight Squat should I do?
3 sets of 12–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for quads. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Bodyweight Squat target?
Bodyweight Squat primarily targets the Quads. Secondary muscles include Glutes, Hamstrings.
Is Bodyweight Squat good for beginners?
Bodyweight Squat is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Bodyweight Squat, 60 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.