How to do the Bodyweight Squat
Primary: Quads, Glutes · also works Core, Adductors, Hamstrings. Also called: air squat, squat.
Step by step
- 1
Stand with feet shoulder-width apart and toes turned slightly out.
- 2
Brace your core and reach your arms forward for balance.
- 3
Push your hips back and bend your knees to lower until your thighs are about parallel to the floor.
- 4
Keep your chest up and heels flat on the ground.
- 5
Drive through your whole foot to stand back up.
Coaching cues
- Knees track over your toes
- Chest tall, eyes forward
- Sit between your heels
Common mistakes
- Heels lifting off the floor
- Knees caving inward
- Rounding the lower back at the bottom
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 12–20
rest 45–60 s
Bodyweight Squat alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Bodyweight Squat work?
Primary: Quads, Glutes. Secondary: Quads, Glutes, Core, Adductors, Hamstrings
How many sets and reps of Bodyweight Squat should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Bodyweight Squat?
Same movement pattern, different equipment: Goblet Squat, Chair Squat, Wall Sit, Banded Squat, Jump Squat, Pistol Squat.
Is the Bodyweight Squat good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.