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Upper Legs · Body Weight
Bodyweight Squat
Bodyweight Squat is a beginner compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Bodyweight Squat
- Stand with your feet shoulder-width apart and your hands extended in front of you for balance.
- Lower your body into a squat position until your thighs are parallel to the floor, keeping your back straight.
- Stand back up to the starting position.
- Repeat the movement for the desired number of repetitions.
Form tips
- Keep your feet flat on the floor to maintain balance and stability.
- Ensure your knees are aligned with your toes during the squat to prevent strain on your knees.
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.
Bodyweight Squat alternatives
More quads exercises
Bodyweight Squat FAQ
What muscles does Bodyweight Squat work?
Bodyweight Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Bodyweight Squat?
None. Bodyweight Squat is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Squat should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Squat good for beginners?
Yes. Bodyweight Squat is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Bodyweight Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bodyweight Squat?
Other exercises for the quads include Kettlebell Suitcase Squat, Plate Squat Reach, Dumbbell Bench Squat and Barbell Jump Squat.
For developers
Use Bodyweight Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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