Bodyweight Squat
The Bodyweight Squat is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Bodyweight Squat
- 1
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
- 2
Begin the movement by flexing your knees and hips, sitting back with your hips.
- 3
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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Bodyweight Squat work?
The Bodyweight Squat primarily works the Quadriceps. Secondary muscles include the Glutes, Hamstrings, which assist during the movement.
Is the Bodyweight Squat good for beginners?
Yes, the Bodyweight Squat is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Bodyweight Squat?
You need no equipment — just your bodyweight to perform the Bodyweight Squat. This makes it ideal for home workouts.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.