Bodyweight Squat
How to do the Bodyweight Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Glutes, Hamstrings
Body Only
How to do the Bodyweight Squat
- 1
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
- 2
Begin the movement by flexing your knees and hips, sitting back with your hips.
- 3
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.
Log it, see it on your body.
Every Bodyweight Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Bodyweight Squat fits
The Bodyweight Squat shows up in training built around a specific goal. See how it fits:
More quads exercises
Bodyweight Squat: common questions
What muscles does the Bodyweight Squat work?
The Bodyweight Squat primarily works the Quads. It also recruits the Glutes and Hamstrings as supporting muscles.
Is the Bodyweight Squat suitable for beginners?
Yes. The Bodyweight Squat is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Bodyweight Squat?
None. The Bodyweight Squat is a bodyweight exercise, so you can do it without any equipment.
Is the Bodyweight Squat a compound or isolation exercise?
The Bodyweight Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Bodyweight Squat with correct form?
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Bodyweight Squat sets, free.
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