Bodyweight Squat
The fundamental lower body movement. Essential for leg strength and mobility.
Short answer
Bodyweight Squat: a beginner bodyweight exercise for the quads and glutes. It needs no equipment. A typical target: 3 sets of 15-25 reps. If it is still too hard, start with the easier variation, “Assisted Squat”. Once it feels easy, “Jump Squat” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Stand with feet shoulder-width apart.
Push hips back and bend knees.
Lower until thighs are parallel or below.
Drive through heels to stand.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the bodyweight squat work?
The quadriceps extend the knee and do most of the visible work, particularly through the bottom half. The gluteus maximus extends the hip and contributes more the deeper you go, which is the main reason depth matters. The hamstrings work as stabilisers rather than movers here, since bodyweight squatting has little hip hinge. The adductors help control the knees, and the core holds the torso upright. It is the movement pattern that underpins every other leg exercise in calisthenics.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 15 to 25 reps, two or three times a week. Once you can do 25 clean reps, adding more builds endurance rather than strength - move to single-leg work such as split squats and step-ups instead, or slow the tempo to a three-second descent with a pause at the bottom. Depth and control are worth more than volume.
If you are stuck
Knees caving inward is the fault worth fixing first. It usually means weak glute medius rather than weak quads, so add side planks and lateral band work; in the meantime, actively push the knees out over the middle toes. Rising onto the toes means the ankles lack dorsiflexion - work on ankle mobility and keep the weight through the mid-foot. Partial range is the third issue: aim for hips below knee height, and if you cannot get there, hold onto something for balance while you work on depth.
Progressions
Level up your training
Bodyweight Squat questions
How deep should I squat?
Aim for thighs parallel to the ground or below (ass to grass). Depth depends on your mobility - go as deep as you can while maintaining a neutral spine and heels on the floor.
Should my knees go past my toes?
Yes, it is natural and safe for knees to pass toes during squats. Forcing them to stay back can cause you to lean too far forward. Focus on keeping knees tracking over toes, not caving inward.
What muscles do bodyweight squats work?
Squats primarily work quadriceps, glutes, and hamstrings. Secondary muscles include calves, core, and lower back. They are one of the most complete lower body exercises.
Related Exercises
More Legs exercises
Pistol Squat
The king of bodyweight leg exercises. A full single-leg squat requiring strength, balance, and mobility.
Shrimp Squat
A challenging single-leg squat where your rear foot is held behind you, touching your knee to the ground.
Bulgarian Split Squat
A split squat with the rear foot elevated on a bench. Great for building single-leg strength.
Ready to Practice Bodyweight Squat?
Find a calisthenics park with open space near you and start training.