How to Do the Bodyweight Squat
Beginner legs exercise — bodyweight.
The Bodyweight Squat is a beginner-level legs exercise that works several muscles together, led by the quadriceps, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Legs
- Primary muscle
- Quadriceps
- Also works
- Glutes
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Compound
How to perform it
- 1Stand with your feet shoulder width apart.
- 2You can place your hands behind your head.
- 3This will be your starting position.
- 4Begin the movement by flexing your knees and hips, sitting back with your hips.
- 5Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position.
- 6As you squat, keep your head and chest up and push your knees out.
How to program the Bodyweight Squat
- Do the Bodyweight Squat early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Bodyweight Squat alternatives
No space? These train the same quadriceps, grouped by what you have available.
No equipment
Dumbbell or kettlebell
Easier and harder variations
The Bodyweight Squat is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Bodyweight Squat with a move for the opposing muscles — the Glute-ham Raise (hamstrings) or the Nordic Hamstring Curl (hamstrings). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Bodyweight Squat can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Bodyweight Squat automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Bodyweight Squat work?
The Bodyweight Squat primarily targets the quadriceps within the legs muscle group, with the glutes working as supporting muscles.
What equipment do I need for the Bodyweight Squat?
None — the Bodyweight Squat is a bodyweight exercise you can do anywhere, no gym required.
Is the Bodyweight Squat a compound or isolation exercise?
The Bodyweight Squat is a compound exercise, working multiple joints and muscle groups at once. It's well suited to beginner trainees.
How many sets and reps of the Bodyweight Squat should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Bodyweight Squat good for beginners?
Yes — the Bodyweight Squat is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Bodyweight Squat?
Good substitutes that train the same quadriceps include the Bodyweight Lunge (bodyweight), the Bodyweight Walking Lunge (none), the Dumbbell Lunges (dumbbell). Pick the one that matches the equipment you have.
Can I do the Bodyweight Squat at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
