How to do the Bodyweight Squat
- Stand with your feet at a comfortable width and toes slightly out.
- Bend the hips and knees together while keeping your feet planted.
- Push through both feet to return to standing.
Common mistakes
- Letting the arches collapse inward.
- Dropping quickly into a depth you cannot control.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 10–15 |
| Strength | 3–4 | 6–10 |
| Muscular endurance | 2–3 | 15–22 |
Alternative exercises
- Paused Bodyweight Squat · Bodyweight
- Goblet Squat · Dumbbells
- Resistance Band Squat · Resistance bands
Frequently asked questions
What muscles does the Bodyweight Squat work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors, core.
How many reps should I do for the Bodyweight Squat?
Muscle building: 3–4 sets of 10–15 reps. Strength: 3–4 sets of 6–10 reps. Muscular endurance: 2–3 sets of 15–22 reps.
What can I do instead of the Bodyweight Squat?
Compare the setup and equipment for these alternatives: Paused Bodyweight Squat, Goblet Squat, Resistance Band Squat.