Bodyweight squat
The bodyweight squat is a squat with no added load: you sit down between your heels with your arms forward and stand back up. It trains the quads and glutes, needs no equipment, and teaches the squat pattern before you add weight.
- Beginner
- Compound
- No equipment
- quads
- glutes
Left: start position. Right: end position. Orange: the muscles that work.
How to do the bodyweight squat
- Stand with your feet shoulder-width apart and your toes turned out slightly.
- Raise your arms straight in front of you to help you balance. Brace your abs lightly.Breathe
- Bend your hips and knees together and sit down between your heels.
- Let your knees follow the line of your toes as you go down. Keep your whole foot on the floor.
- Go as deep as you can while your back stays flat and your heels stay down.
- Push the floor away and stand up tall, with your hips fully straight at the top.
Breathing. Breathe in as you sit down and breathe out as you stand up. Keep a steady rhythm; there is no need to hold your breath without a load.
Tips
- Squat to a chair or a bench at first. Touch it lightly and stand up again without sitting down.
- Hold the doorframe if your balance limits your depth while you learn.
Muscles worked
The bodyweight squat works mainly the quads and glutes.
- Quads (main muscle)
- Glutes (main muscle)
- Hamstrings (also works)
- Abs (core) (also works)
- Calves (also works)
| Muscle | Role |
|---|---|
| Quads | Main mover. They control the descent as your knees bend and straighten your legs as you rise. |
| Glutes | Main mover. They extend your hips on the way up, and they work through more range in a deep squat. |
| Hamstrings (also works) | Help the glutes at the hip and keep the knee steady. |
| Abs (core) (also works) | Keeps your torso upright and stops your lower back from rounding at the bottom. |
| Calves (also works) | Hold your balance over the middle of your feet as your knees move forward. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 3 | 10-12 reps | 75 s |
| Build muscle | 3 | 8-12 reps | 2 min |
| Get stronger | 4 | 4-6 reps | 3 min |
| General fitness | 3 | 10-12 reps | 75 s |
| Fat loss (with more daily activity) | 3 | 12-15 reps | 60 s |
These numbers come from the same rules as the Oh My Coach app, with this exercise as the first main lift of the day. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Heels lifting at the bottom
Why it matters: The weight moves onto the toes, so you lose balance and the knees take more of the load.
Fix: Keep your weight over the middle of your foot. Try a slightly wider stance or more toe-out.
-
Rounding the lower back to go deeper
Why it matters: The pelvis tucks under at the bottom, so the hips stop moving and the back bends instead.
Fix: Stop just above the point where your back starts to round. Depth improves with practice.
-
Knees falling inward
Why it matters: The knee moves out of line with the foot, which puts uneven stress on the joint.
Fix: Think of spreading the floor with your feet and push your knees out over your toes.
-
Rushing the reps
Why it matters: Fast, bouncy reps use momentum and make it hard to learn a steady, controlled squat.
Fix: Take a slow count on the way down and stand up with control.
Make it easier or harder
- Easier Chair squat
- This exercise Bodyweight squat
- Harder Reverse Lunge
- Harder Bulgarian Split Squat
If you cannot do clean reps yet, start with the chair squat. When you can do every set at the top of the rep range with good form, move to the reverse lunge.
Versions of this exercise
Smith machine squat
Full guide coming soon
Chair squat
Full guide coming soon
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Squat (Barbell Back Squat)
Same movement pattern
Front squat
Same movement pattern
Goblet Squat (Dumbbell)
Same movement pattern
Kettlebell goblet squat
Same movement pattern
Full guide coming soon
Leg press
Same movement pattern
Hack squat
Same movement pattern
What you need
No equipment You can do this exercise anywhere.
Take care if
This exercise loads the knee. If your knee hurts, stop. Options that do not load the knee in the same way: Chair squat. For pain that does not go away, see a doctor or a physiotherapist.
If your knee hurts during the squat, stop. Try a shorter range, or a chair squat to a higher seat.
Questions
What do bodyweight squats work?
They work mainly the quads and the glutes, with help from the hamstrings, calves and abs. As body weight is the only load, the squat also trains balance and the range of motion at the hips, knees and ankles.
Can you build muscle with bodyweight squats?
Beginners can, at first. When the squat feels easy, you need more challenge: slower reps, pauses at the bottom, a jump at the top or one-leg work. In the progression on this page, the reverse lunge is the next step.
How do I make the bodyweight squat easier?
Squat to a chair and stand up from it, or hold a doorframe or a table for support. Reduce the depth for a while and add a little each week as it gets easier.
How often should I do squats?
U.S. guidelines advise muscle-strengthening activities for all major muscle groups on 2 or more days a week. Bodyweight squats are an easy way to cover the legs on those days, at home or anywhere else.