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Bodyweight squat

Bodyweight Bodyweightbeginnercompound exercisepush
Quadriceps GlutesHamstrings

Primary muscles: Quadriceps. Assisting muscles: Glutes, Hamstrings.

Bodyweight squat — 1
start position and end of the movement
Bodyweight squat — 2

How to do it

  1. Stand tall, feet slightly wider than shoulder-width with toes turned out a little; extend your arms in front of you for balance.
  2. Push your hips back and bend your knees as if sitting down on a chair, chest up.
  3. Lower until your thighs are parallel to the floor or as far as your mobility allows, keeping your feet flat on the floor.
  4. Drive through your heels and stand back up, squeezing your glutes at the top.
Key to the execution: Lower in 2–3 seconds and come up faster; for more effort, pause for a second at the bottom.

Common mistakes

  • The knees cave inward on the way up.
  • Lifting your heels off the floor.
  • Rounding your back on the way down.

Alternatives: exercises for the same muscles

Barbell squat
Barbell squat
Barbell · Bar on back
Front squat
Front squat
Barbell · Bar in front
Smith machine squat
Smith machine squat
Smith machine · On the Smith machine
Leg press
Leg press
Sled press · 45° incline
Hack squat
Hack squat
Sled press · On the machine
Leg extension
Leg extension
Lever machine · Seated

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›
Legs exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.