Bodyweight Squat
Auto DetectedBodyweight squat that targets quads, glutes, and hamstrings to build lower body strength and improve mobility and balance; ideal starting point for beginners.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Abs, Calves, Lower Back
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Adductors
4/10Adductor Magnus
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly outward. Extend arms forward for balance and brace your core.
- Push hips back to initiate descent.
- Bend knees while keeping chest up.
- Lower until thighs are parallel to floor.
- Drive through heels to extend hips and knees.
- Stand tall and squeeze glutes at top.
Coaching Tips
Form Cues
- Chest up
- Knees track toes
- Heels down
- Core tight
Breathing
Inhale as you lower, exhale as you rise. Brace core throughout.
Tempo
2-1-1
Range of Motion
From full standing position to thighs parallel to floor, maintaining neutral spine.
Safety
Safety Notes
- Avoid if acute knee, hip, or back pain
- Warm up joints first
- Stop if heels lift
Spotting
Not required for bodyweight variation; self-assist with arms if needed.
Common Mistakes
- Rounding lower back
- Knees caving inward
- Partial depth
- Locking knees at top
When to Avoid
- Acute knee injuries
- Hip impingement
- Lower back pain
Flexibility Needed
- Ankle dorsiflexion for depth
- Hip flexion range
Build Up First
- Basic balance and coordination
Also known as
Air Squat, Basic Squat
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Bodyweight Jump Squat
Bodyweight
Quads
Bodyweight Kang Squat
Bodyweight
Glutes
Bodyweight Deep Squat
Bodyweight
Quads
Bodyweight Lunge
Bodyweight
Quads
Bodyweight Step Up
Dumbbells, Plyometric Box
Quads
Bodyweight Pulse Lunge
Bodyweight
Quads
Bodyweight Curtsy Lunge
Bodyweight
Glutes
Bodyweight Glute Bridge
Bodyweight
Glutes
Bodyweight Lateral Lunge
Bodyweight
Quads
Bodyweight Glute Kickback
Bodyweight
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
