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LegsBeginner

Bodyweight squat

The same movement as the barbell squat, but with only your own body weight. It is where everyone starts: movement first, then weight.

Feels in
Quadriceps, glutes, mobility
Needed
Nothing

Step by step

  1. 1Feet shoulder-width apart, arms straight out in front as a counterweight.
  2. 2Lower by moving your hips back and down.
  3. 3Go down until your thighs are roughly horizontal, or as far as your limit allows.
  4. 4Push yourself up and squeeze your glutes at the top.

Watch for

  • Weight over your whole foot
  • Knees in line with your toes
  • Two seconds down

Common mistakes

  • Bouncing up and down too fast.
  • Bending only the knees and forgetting the hips.

Too heavy

Squat to a chair, sitting down briefly.

Too light

Goblet squat, or a single-leg squat with support.

Injury prevention —

Do not let your knees collapse inward. Go as deep as you can without your lower back rounding.

Frequently asked questions

Which muscles does the Bodyweight squat train?

Quadriceps, glutes, mobility

What do you need for the Bodyweight squat?

Nothing

What are common mistakes in the Bodyweight squat?

Bouncing up and down too fast. Bending only the knees and forgetting the hips.

What if the Bodyweight squat is too hard?

Squat to a chair, sitting down briefly.

How do you make the Bodyweight squat harder?

Goblet squat, or a single-leg squat with support.

Take this exercise further

Put it in your own training program

More exercises for the same muscles

General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.

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