How to do the Bodyweight Squat
Stand with feet shoulder-width apart and your arms out in front.
Push your hips back and bend your knees as if sitting in a chair.
Go down until your thighs are parallel to the floor, heels down.
Stand back up by pushing through your whole foot.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Bodyweight Squat doesn’t suit your gym or your joints.
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