Bodyweight Squat
Use pure bodyweight leverage to build front-thigh strength you can use: Bodyweight Squat fits into any lower-body session.
How to do Bodyweight Squat
- Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
- Begin the movement by flexing your knees and hips, sitting back with your hips.
- Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
Bodyweight Squat Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Bodyweight Squat Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Cutting depth once the weight gets heavy
Pick a load that lets you reach the same depth on every rep.
Easier and Harder Than Bodyweight Squat
Swap Bodyweight Squat For
Bodyweight Squat — Frequently Asked Questions
How do you do the Bodyweight Squat?
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Bodyweight Squat work?
The Bodyweight Squat primarily targets the quads. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Bodyweight Squat should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Bodyweight Squat good for beginners?
Yes. The Bodyweight Squat is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Bodyweight Squat?
Try the Goblet Squat, Leg Extension or the Squat On Bosu Ball. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
