Skol & HatiJoin the waitlist

Bodyweight Squat

QuadsBodyweightBeginnerCompound
Bodyweight Squat — start position
Start
Bodyweight Squat — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryGlutes, Hamstrings

How to do it

  1. 01

    Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.

  2. 02

    Begin the movement by flexing your knees and hips, sitting back with your hips.

  3. 03

    Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

In the app

Bodyweight Squat needs no kit, so it appears whenever the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With dumbbell
With kettlebell
With machine

More quads exercises

All quads exercises ›
Read
Bad knees is not a diagnosisTraining · 5 min readRead ›