To do a bodyweight squat, stand with feet about shoulder width, brace your midsection, sit down and back, then drive up through your midfoot. It mainly trains the quadriceps, with strong help from the glutes and hamstrings. The most common mistake is letting the heels lift or knees cave, so slow the descent and keep your knees tracking over your toes. Progress by adding reps, then more depth or a slower tempo before adding load.
Step-by-step form
- Set up: Stand tall with feet about shoulder width and toes slightly out.
- Brace: Inhale, tighten your core, and keep ribs stacked over hips.
- Initiate: Sit down and back while keeping full-foot pressure.
- Main rep path: Lower until your thighs are at least parallel, if pain-free.
- Hardest point: Pause briefly at the bottom without collapsing.
- Finish: Drive up through midfoot with knees tracking toes.
- Reset: Stand tall, exhale, and re-brace for the next rep.
Who this variation is for
Bodyweight squats are a great tool for refining technique and building control without the complexity of external load.
- Best fit: Anyone practicing squat mechanics and depth
- Not ideal when: Knee or hip pain appears even without load
- Better option if not ideal: Box squat to a higher target or a supported suspension squat
Setup and equipment
Use a stance that lets your knees track with your toes and keeps your heels down.
- Setup position: Feet shoulder width, toes out 10-20 degrees
- Equipment setup checks: Flat, stable surface and shoes with solid grip
- Start load/resistance: Bodyweight only, focus on range and control
- Bracing and breathing plan: Inhale before lowering, exhale as you stand
Muscles worked and movement pattern
Bodyweight squats are knee and hip dominant and should feel smooth through the full range. You should feel the quads and glutes doing the work with steady foot pressure.
| Role | Muscles |
|---|---|
| Primary | Quadriceps |
| Secondary | Glutes, hamstrings |
| Stabilizers | Core, calves, adductors |
At a glance
- Variation: Bodyweight
- Best for: Technique practice and conditioning
- Primary muscles: Quadriceps, glutes
- Equipment: None
- Difficulty: Intermediate
- Primary goal: Movement quality
How to spot and fix bad form
- Heels stay down through the bottom.
- Knees track over toes without collapsing.
- Depth is consistent across reps.
- Torso stays tall without excessive forward lean.
- You can pause at the bottom without shaking.
Why your form breaks down and how to fix it
| Mistake | Why It Happens | Fix |
|---|---|---|
| Heels lift at the bottom | Ankles are stiff or stance is narrow | Widen stance slightly or use a small heel lift. |
| Knees cave inward | Hips lose control as you descend | Drive knees out and slow the descent. |
| Torso collapses forward | Brace fades or depth is too deep | Reduce depth and brace harder before lowering. |
What you should feel
- At the start of each rep: A tight brace and even foot pressure.
- During lowering or lengthening: Quads and glutes loading together.
- During the hardest point: Effort in legs, not in the lower back.
- At lockout or finish: Tall posture without leaning back.
- If you feel joint pain: Shorten the range and slow the rep.
Regressions (Easier Versions)
- Box squat to a higher target for controlled depth.
- Suspension squat for extra balance support.
Progressions (Harder Versions)
- Tempo squat with a 3-second descent.
- Add load with dumbbells once depth and control stay consistent.
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Suspension squat | You need balance support | Lets you sit back without falling |
| Dumbbell squat | You are ready to add load | Adds strength without a barbell |
| Smith machine squat | You want a stable bar path | Reduces balance demands |
How to program around sticking points
Use bodyweight squats to build volume or refine technique. Most people can do them 2-4 times per week without heavy recovery costs.
For Strength
- Sets: 3-4
- Reps: 8-12
- Rest: 90-120 sec
- Frequency: 2-3x/week
- Progression rule: Add reps first, then load.
For Muscle Growth
- Sets: 3-5
- Reps: 12-20
- Rest: 60-90 sec
- Frequency: 2-4x/week
- Progression rule: Add reps or slow tempo before adding weight.
For Skill / Return to Training
- Sets: 2-4
- Reps: 6-10
- Rest: 60-90 sec
- Frequency: 2-4x/week
- Progression rule: Increase depth and control before adding load.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 8 | Comfortable depth | Build consistent form |
| 2 | 3 x 10 | Same depth | Improve endurance |
| 3 | 4 x 8 | Add 2-second pause | Strengthen bottom position |
| 4 | 4 x 10 | Same pause | Cleaner reps under fatigue |
What to do if this exercise hurts
If your knees ache, shorten depth a few inches and focus on slow, controlled reps. If your hips pinch, widen stance and turn toes out slightly. If your low back tightens, brace harder and avoid a depth you cannot hold without rounding.
Safety and Contraindications
Stay in a range you can control and stop if pain changes your movement. Use a box or a support if you feel unstable.
- Stop the set if: Sharp pain, numbness, or loss of balance
- Use caution if: You are returning from knee, hip, or back irritation
- Safer substitutions: Box squat, suspension squat, or shallow range
FAQs
How low should I squat with bodyweight?
Go as low as you can without losing heel contact or spinal position. If depth varies, use a box to keep it consistent.
Why do my heels lift at the bottom?
Heels lift when your ankles are stiff or your stance is too narrow. Widen your stance a bit or use a small heel lift.
Do bodyweight squats build muscle?
Yes, especially if you use enough reps and control. Once you can do 15-20 clean reps, add load for continued growth.
How many reps should I do?
Most people start with 8-15 reps per set. Keep 1-3 reps in reserve and focus on smooth tempo.
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