Squat · Coached in Recomp

Bodyweight squat

The bodyweight squat is a beginner squat exercise for your quads and glutes, using just your body weight.

Main muscles
Quads, Glutes
Also works
Hamstrings
Equipment
Body weight
Level
Beginner
Bodyweight squat, starting position
Start
Bodyweight squat, end position
Finish

Setup

Feet shoulder-width, toes slightly out, arms in front for balance.

How to do it

  1. Sit down between your heels, keeping your chest up.
  2. Go as deep as is comfortable.
  3. Stand up and squeeze your glutes at the top.

Coaching cues

  • Knees follow your toes.
  • Weight across the whole foot.

Common mistakes

  • Heels lifting.
  • Rushing the reps.

Make it easier or harder

EasierWall sit HarderGoblet squat

Alternatives to the bodyweight squat

Glute bridge Body weight Reverse lunge Body weight Wall sit Body weight Mountain Climbers Body weight Single Leg Glute Bridge Body weight Back extension Back extension bench