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 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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?
Yes. The Bodyweight Squat is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
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?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
Related exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.