Exercise guide
Bodyweight Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The bodyweight squat is a fundamental lower-body compound movement that builds functional strength and mobility in the quadriceps, glutes, and hamstrings. It serves as the foundation for all squatting variations and improves balance and core stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and toes pointed slightly outward (about 15-30 degrees).
- Engage your core and pull your shoulders back to maintain a tall, upright posture.
- Extend your arms straight out in front of you at shoulder height for balance, or keep them at your chest.
How to do it
- Inhale as you initiate the movement by hinging at the hips and bending your knees simultaneously, as if sitting back into a chair.
- Lower your body until your thighs are at least parallel to the floor, ensuring your knees track in line with your toes and do not cave inward.
- Exhale as you drive through your mid-foot and heels to return to a standing position.
- Squeeze your glutes at the top of the movement to complete the rep, maintaining a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).
Form checklist
- Keep your heels firmly planted on the ground at all times.
- Maintain a 'proud chest' and neutral spine to prevent the lower back from rounding.
- Ensure your knees stay aligned with your middle toes throughout the entire range of motion.
- Keep your weight distributed across your mid-foot rather than shifting onto your toes.
Pro tips
- Imagine 'screwing' your feet into the floor to create external rotation torque, which better stabilizes the hips and engages the glutes.
- Focus on the mind-muscle connection by actively pushing the floor away from you rather than just standing up.
Make it harder
- Slow down the eccentric (lowering) phase to 4-5 seconds to increase time under tension.
- Add a 2-second pause at the bottom of the squat to remove elastic energy and force more muscle recruitment.
Frequently asked
- What muscles does the bodyweight squat work?
- The bodyweight squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the bodyweight squat?
- The bodyweight squat requires no equipment — just your body weight.
- Is the bodyweight squat good for beginners?
- The bodyweight squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Mixed Grip DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps