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Quadriceps · Bodyweight

Bodyweight Squat

A compound movement that trains your quadriceps, done using just your bodyweight. Your glutes and hamstrings help out.

Bodyweight Squat, starting positionBodyweight Squat, end position

Muscles you'll work

Bodyweight Squat muscles worked, front viewBodyweight Squat muscles worked, back view
QuadricepsPrimaryGlutes · HamstringsSecondary

How to do it

  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.

More quadriceps exercises

BurpeeBurpee Over the BarFreehand Jump SquatHigh Knee Skips
EquipmentBodyweight
TypeCompound
Push or pullPush
LevelBeginner

Log this lift and watch it climb

Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.

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