Bodyweight Squat
The foundational squat pattern using just your bodyweight, and a building block for every loaded squat variation.
Equipment: bodyweight
How to do it
- 1Stand with feet shoulder-width apart, toes pointed slightly outward.
- 2Push your hips back and bend your knees to lower down, keeping your chest up and heels on the floor.
- 3Squat as low as comfortable, then drive back up to standing.
Common mistakes
- Letting the heels lift off the floor.
- Letting the knees collapse inward instead of tracking over the toes.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Bodyweight Squat safe for beginners?
Generally, yes. The Bodyweight Squat is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Bodyweight Squat work?
The primary mover is your quads. As a legs movement, it also involves your glutes and hamstrings.
How do I make the Bodyweight Squat harder as I get stronger?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
Related exercises
Learn more
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