How to Do Bodyweight Squat

Learn how to do the Bodyweight Squat with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Beginner   Equipment: No equipment

Muscles worked

quadriceps, glutes, hamstrings, core

How to do it: step by step

1. Stand with feet shoulder width apart, toes turned out slightly.
2. Keep your chest up and your core braced before you move.
3. Push your hips back and bend your knees, lowering until your thighs are at least parallel to the floor.
4. Keep your knees tracking over your toes, not caving inward.
5. Drive through your heels and squeeze your glutes to stand back up.

Tips

• Hold a doorframe or chair lightly for balance while you learn the movement.
• Start with partial reps to a chair seat if you cannot reach full depth yet.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

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Frequently asked questions

What muscles does the Bodyweight Squat work?

The Bodyweight Squat mainly works the quadriceps, glutes, hamstrings, core.

How many reps of the Bodyweight Squat should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

Is the Bodyweight Squat good for beginners?

Yes. The Bodyweight Squat is beginner friendly, so start with light effort and focus on form before adding reps.