How to Do Bodyweight Squat
Step-by-step instructions, muscles worked and workouts that use the bodyweight squat.
| Main muscles | Quads |
| Also works | Glutes, Hamstrings |
| Equipment | Body Only |
| Level | Beginner |
| Type | Strength |
How to do it
- Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
- Begin the movement by flexing your knees and hips, sitting back with your hips.
- 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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Bodyweight Legs Workout for Beginners5 exercises · about 31 min · BodyweightBodyweight Full Body Workout for Beginners5 exercises · about 31 min · BodyweightBodyweight Lower Body Workout for Beginners5 exercises · about 31 min · BodyweightHIIT Fat-Burning Workout for Beginners (No Equipment)8 exercises · about 30 min · Bodyweight20-Min Home Fat BurnerFrom our videos
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Gear for this exercise
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