How to Do the Bodyweight Squat
The bodyweight squat is the basic squat pattern with no added load: sit your hips back and down, then stand up. It builds quads, glutes and ankle and hip mobility, and it's the movement to learn before adding barbells. It suits beginners, warm-ups and anyone training at home.
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Muscles worked
Primary
- Quads
- Glutes
Secondary
- Hamstrings
- Abs
How to do the Bodyweight Squat
- 1
Stand with your feet shoulder-width apart and toes turned out slightly.
- 2
Raise your arms in front of you for balance.
- 3
Sit your hips back and bend your knees at the same time.
- 4
Lower until your thighs are at least parallel to the floor.
- 5
Keep your chest up and your heels flat.
- 6
Drive through your whole foot to stand back up.
Form cues to remember
- Sit between your hips
- Knees track over your toes
- Chest up, heels down
- Stand up tall
Common mistakes
Heels lifting off the floor
Widen your stance slightly or raise your heels on a small plate.
Knees caving in
Push your knees out in line with your toes.
Rounding your back
Keep your chest up and spine neutral.
Cutting the depth short
Lower to at least parallel, as far as you can control.
Sets and reps
| Muscle growth | 3 sets of 15–25 reps, 45–60 sec rest |
|---|---|
| Endurance | 2–3 sets of 25–40 reps, 30–45 sec rest |
| Mobility | 2 sets of 8–10 slow reps with a pause at the bottom |
Move within a range that you can control, and stop if you feel sharp knee or back pain. Slowing the tempo is safer than rushing.
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Bodyweight Squat FAQ
Are bodyweight squats effective?
Yes, especially for beginners or at home. Add slow tempos, pauses or single-leg variations as they get easy.
How low should I go on a bodyweight squat?
At least until your thighs are parallel to the floor, as long as you can keep your heels down and your back flat. Go deeper only if it feels comfortable.
How many bodyweight squats should I do?
Try 3 sets of 15–25 reps. When they get easy, move to harder variations rather than more reps.
