Bodyweight Squat
Learn how to do bodyweight squat with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do bodyweight squat
- Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
- Begin the movement by flexing your knees and hips, sitting back with your hips.
- 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.
Learning it from scratch? Follow the bodyweight squat guide.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do bodyweight squat?
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips. 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.
What muscles does bodyweight squat work?
Bodyweight Squat primarily trains the quadriceps and glutes. The exact demand depends on your setup, range, and chosen load.
What is the best technique for bodyweight squat?
Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight.
What can I do instead of bodyweight squat?
Related options include Supported Split Squat, Butt Lift (Bridge), Single Leg Glute Bridge. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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