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Upper Legs · Body Weight
Bodyweight Squats Hold
Bodyweight Squats Hold 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 2-3 sets of 30-60-second holds, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- 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 Squats Hold
- Stand with your feet shoulder-width apart and your hands crossed to your chest.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Hold the squat position for the desired duration, maintaining proper form throughout.
- Stand back up to the starting position by pressing through your heels and straightening your legs.
Form tips
- Focus on keeping your feet flat on the floor to ensure stability and proper form.
- Ensure your knees are aligned with your toes during the squat to prevent strain on your knees.
- Focus on steady breathing to help maintain the hold and prevent fatigue.
Bodyweight Squats Hold alternatives
More quads exercises
Bodyweight Squats Hold FAQ
What muscles does Bodyweight Squats Hold work?
Bodyweight Squats Hold 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 Squats Hold?
None. Bodyweight Squats Hold is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Squats Hold should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Squats Hold good for beginners?
Yes. Bodyweight Squats Hold is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Bodyweight Squats Hold 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 Squats Hold?
Other exercises for the quads include Dumbbell Squats, Kettlebell Squats, Plate Squat Hold and Plate Squat Hold Reach.
For developers
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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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