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Bodyweight Squat

Bodyweight Squat

LegsBodyweightBeginner
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
QuadsGlutesHamstringsAbs

Primary muscle

Quads + glutes

Secondary

Hamstrings, core

How to do it

Feet shoulder-width, toes slightly out. Send your hips back and down, knees tracking over the toes. Go down until thighs are parallel to the floor, then drive up through the heels.

Common mistake

Heels lifting; knees caving in; rounding the back; half reps.

Alternative

Sit-to-stand from a chair (easier) · goblet squat (harder)
Goblet SquatLeg PressJump Squat

Your results

No logs yet. Suggested start: bodyweight, increment 1 reps.

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