Legs · Compound

Bodyweight Squat

A basic squat without load for learning the pattern and building endurance.

MAIN MUSCLE
Quads
ALSO WORKS
Glutes, Hamstrings
EQUIPMENT
Bodyweight
LEVEL
Beginner
REPS
15-25
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand with feet shoulder-width apart and arms in front for balance.

  2. Push the hips back and bend the knees together.

  3. Squat as deep as you can with a neutral spine.

  4. Stand up by pushing through the mid-foot.

COMMON MISTAKES

  • Knees caving inward; push them out in line with the toes.
  • Heels lifting or weight shifting to the toes; keep pressure through the mid-foot.
  • Losing the brace at the bottom; take a big breath and hold it through the hardest part.

TIPS

  • Sit between your hips, not back onto a chair, and drive up with chest and hips together.

QUESTIONS

Which muscles does Bodyweight Squat work?

The main muscle is Quads. It also works Glutes, Hamstrings.

How many reps should I do?

FORGE suggests 15-25 reps for Bodyweight Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Bodyweight Squat?

These train the same muscles: Goblet Squat, Barbell Back Squat, Reverse Lunge.