Quick Answer
Bodyweight Squat is a beginner strength exercise that targets your quadriceps. It uses only your bodyweight. Stand with feet shoulder-width apart, toes pointing slightly outward.
Video Tutorial
How to Perform the Bodyweight Squat
- 1
Stand with feet shoulder-width apart, toes pointing slightly outward.
- 2
Keep your chest up, shoulders back, and core engaged.
- 3
Extend arms forward for balance or place hands on hips/behind head.
- 4
Initiate movement by pushing hips back and bending knees simultaneously, as if sitting in a chair.
- 5
Lower until thighs are parallel to the floor or deeper, keeping back straight and weight in heels.
- 6
Ensure knees track in line with toes.
- 7
Push through heels to return to the starting position, fully extending hips and knees.
- 8
Repeat for desired repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Bodyweight Squat isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bodyweight Squat work?
The Bodyweight Squat primarily works your quadriceps. Secondary muscles include the glutes, hamstrings and calves.
What equipment do I need for the Bodyweight Squat?
The Bodyweight Squat needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Bodyweight Squat suitable for beginners?
Yes. The Bodyweight Squat is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Bodyweight Squat should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bodyweight Squat every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.