Bodyweight Hip Squat
Master the hip squat! Build strength and improve your form with this fundamental exercise.
The Bodyweight Hip Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and hamstrings. No equipment needed: it uses just your bodyweight.
Bodyweight Hip Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Hamstrings
Bodyweight Hip Squat Variations and Alternatives
How to do the Bodyweight Hip Squat
Setup
Stand with your feet shoulder-width apart, toes pointing slightly outward.
Engage your core and maintain a neutral spine. Reach your arms straight out in front of you for balance.
Movement
Initiate the movement by pushing your hips back and bending at your knees as if sitting into an invisible chair.
Keep your chest up and your weight distributed evenly across your entire foot (heels and forefoot).
Lower your body until your thighs are at least parallel to the floor, or as deep as your mobility allows without compromising form.
Push through your heels to return to the starting standing position, ensuring your knees track in line with your toes throughout the entire movement.
Bodyweight Hip Squat FAQs
What muscles does the Bodyweight Hip Squat work?
The Bodyweight Hip Squat mainly works the quads and glutes & hips, with help from the lower back and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Hip Squat?
None. The Bodyweight Hip Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Hip 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 Hip Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Hip Squat variations and alternatives?
Similar exercises include the Barbell Hack Squat, Barbell Knee Middle Position Squat, Bodyweight Half-Squat and Bodyweight Squat Pulse.
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