# Bodyweight Squat

A squat with no external load, arms held straight out in front for balance. Trains the quads and glutes and builds full squat depth before adding weight.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/bodyweight-squat/video/male.mp4
- HTML: https://seto.fit/exercises/bodyweight-squat/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hip adductors: 5/10
- Hamstrings: 4/10
- Calves: 3/10

## How to do the Bodyweight Squat

1. Stand with feet about shoulder width, arms straight out in front.
2. Bend your hips and knees together until your hips drop just below the top of your knees.
3. Keep your heels down and knees pointing where your feet point.
4. Push through your feet to stand back up fully.

### Full technique — 7 steps

1. Stand with feet between hip and shoulder width and raise both arms straight in front at shoulder height.
2. Tighten your stomach and keep your torso tall.
3. Bend your hips and knees together, pushing your hips back and down.
4. Keep your whole foot grounded and let your knees point the same way as your feet.
5. Lower until your hips drop just below the top of your knees, letting your arms angle down slightly for balance.
6. Drive through your whole foot to stand up, extending knees and hips together.
7. Finish tall with knees and hips fully straight before starting the next rep.

## Common mistakes

- Knees collapsing inward
- Cutting the squat high
- Heels lifting at the bottom
- Hips shooting up first
- Bouncing out of the bottom

## Form cues

- Drive through whole foot
- Knees point where feet point
- Keep whole foot planted
- Arms forward for balance
- Control the bottom

## How much to do

- **Strength**: 3–4 sets of 10–15 reps · rest 1 min 15 s · 3 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Muscle growth**: 3–4 sets of 15–25 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Barbell Front Box Squat](https://seto.fit/exercises/barbell-front-box-squat/), [Barbell Overhead Squat](https://seto.fit/exercises/barbell-overhead-squat/)
- **Kettlebell**: [Kettlebell Squat](https://seto.fit/exercises/kettlebell-squat/), [Kettlebell Deficit Sumo Squat](https://seto.fit/exercises/kettlebell-deficit-sumo-squat/)
- **Machine**: [Horizontal Leg Press](https://seto.fit/exercises/horizontal-leg-press/), [Single Leg Resistance Band Leg Press](https://seto.fit/exercises/single-leg-resistance-band-leg-press/)
- **Dumbbells**: [Wide Stance Dumbbell Squat](https://seto.fit/exercises/wide-stance-dumbbell-squat/), [Dumbbell Box Squat](https://seto.fit/exercises/dumbbell-box-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Balance Board Weight Shift](https://seto.fit/exercises/balance-board-weight-shift/) — 15% of bodyweight
- Easier: [Stability Ball Wall Squat](https://seto.fit/exercises/stability-ball-wall-squat/) — 25% of bodyweight
- **This exercise: Bodyweight Squat — 30% of bodyweight**
- Harder: [Assisted Pistol Squat](https://seto.fit/exercises/assisted-pistol-squat/) — 50% of bodyweight
- Harder: [Skater Squat](https://seto.fit/exercises/skater-squat/) — 80% of bodyweight

## Quick answers

### What muscles does the Bodyweight Squat work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hip adductors 5/10, Hamstrings 4/10, Calves 3/10.

### Which joints does the Bodyweight Squat load?

Knee: low, Hip: low, Ankle: low.

### When should I do the Bodyweight Squat in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Bodyweight Squat?

Strength: 3–4 sets of 10–15 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 3–4 sets of 15–25 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Bodyweight Squat?

Barbell: Barbell Front Box Squat, Barbell Overhead Squat. Kettlebell: Kettlebell Squat, Kettlebell Deficit Sumo Squat. Machine: Horizontal Leg Press, Single Leg Resistance Band Leg Press. Dumbbells: Wide Stance Dumbbell Squat, Dumbbell Box Squat.

### What is an easier version of the Bodyweight Squat?

Stability Ball Wall Squat (25% of bodyweight), Balance Board Weight Shift (15% of bodyweight).

### What is a harder version of the Bodyweight Squat?

Assisted Pistol Squat (50% of bodyweight), Skater Squat (80% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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