Bodyweight Squat
UpdatedSquat with arms extended for balance. A bodyweight exercise to strengthen legs and core. Beginner-friendly!
The Bodyweight Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core, hamstrings and back. No equipment needed: it uses just your bodyweight.
Bodyweight Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis); Lats (latissimus dorsi); Deep Core (transverse abdominis)
Bodyweight Squat Variations and Alternatives
How to do the Bodyweight Squat
Starting Position:
Stand up straight with your feet shoulder-width apart.
Keep your arms extended forward at shoulder height, parallel to the ground.
Engage your core by tightening your abdominal muscles.
Squatting Down:
Slowly bend your knees and lower your hips back as if you are sitting into a chair.
Keep your chest lifted and shoulders back to maintain good posture.
Aim to lower your hips until your thighs are at least parallel to the ground. Your knees should be in line with your toes, not extending past them.
Return to Starting Position:
Press through your heels to stand back up, straightening your legs and returning to the starting position.
Ensure to keep your arms extended throughout the movement.
Repetition:
Perform 10-15 repetitions, focusing on maintaining good form.
Rest for 30 seconds to 1 minute between sets.
Tips:
If you find it difficult to keep your balance, practice without extending your arms.
Make sure to move slowly and control the descent and ascent of your squat for better effectiveness.
Always listen to your body and avoid any movements that cause pain.
Bodyweight Squat FAQs
What muscles does the Bodyweight Squat work?
The Bodyweight Squat mainly works the quads and glutes & hips, with help from the core, hamstrings and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Squat?
None. The Bodyweight Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Squat variations and alternatives?
Similar exercises include the Bodyweight Full-Squat with Overhead Press, Bodyweight Half-Squat, Bodyweight Narrow-Stance Squat and Bodyweight Squat Pulse.
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