Bodyweight Quarter-Squat
The Bodyweight Quarter-Squat is a compound exercise that mainly works the quads, with help from the glutes & hips and hamstrings. No equipment needed: it uses just your bodyweight.
Bodyweight Quarter-Squat Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Hamstrings
How to do the Bodyweight Quarter-Squat
Stand tall with your feet about shoulder-width apart and place your hands on your hips.
Engage your core and keep your chest lifted as you prepare to move.
Inhale and gently bend your knees, lowering your hips down just a quarter of the way.
Keep your weight evenly distributed across your whole foot and your knees tracking over your toes.
Exhale as you press firmly through your heels to return to the starting standing position.
Bodyweight Quarter-Squat FAQs
What muscles does the Bodyweight Quarter-Squat work?
The Bodyweight Quarter-Squat mainly works the quads, with help from the glutes & hips and hamstrings. The main muscles are the quadriceps femoris.
What equipment do you need for the Bodyweight Quarter-Squat?
None. The Bodyweight Quarter-Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Quarter-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 Quarter-Squat go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.