Body weight
Bodyweight squat
Bodyweight squat mainly works your quads and glutes. It also helps your inner thighs and abs.
Step by step
- Stand with feet shoulder-width, arms forward.
- Sit back and down, chest up.
- Push through your feet to stand tall.
What you should feel
Your thighs and glutes working; your knees and lower back should feel comfortable.
Common mistake
Heels lifting; shift your weight to the middle of your feet.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Back squatQuads, Glutes
Front squatQuads, Glutes
Hack squatQuads
Goblet squatQuads, Glutes
Dumbbell front squatQuads, Glutes
Slow goblet squat (3 s down)Quads, GlutesQuestions
What muscles does the bodyweight squat work?
Bodyweight squat mainly works your quads and glutes. It also helps your inner thighs and abs.
Can I do the bodyweight squat at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the bodyweight squat?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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