Exercise guide
Bodyweight Supported Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The bodyweight supported squat uses an external anchor to allow for a more vertical torso and deeper range of motion, specifically targeting the quadriceps while minimizing lower back stress. It is an effective tool for improving squat mechanics and increasing time under tension for the legs.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand facing a sturdy upright object, such as a squat rack or door frame, at arm's length.
- Position your feet shoulder-width apart with toes slightly pointed outward.
- Lightly grasp the support at chest height with both hands to provide balance.
- Engage your core and pull your shoulder blades down and back.
How to do it
- Inhale and lower your hips straight down toward your heels, keeping your chest as upright as possible.
- Descend until your thighs are at least parallel to the floor, using the support to maintain your center of gravity.
- Exhale and drive through the mid-foot to return to the starting position, focusing on pushing the floor away.
- Maintain a controlled 3-second descent and a powerful 1-second ascent.
Form checklist
- Keep your heels firmly planted on the ground at all times.
- Ensure your knees track in the same direction as your toes.
- Maintain a neutral spine and avoid rounding your lower back at the bottom.
- Use your arms only for balance; do not pull yourself up with your upper body.
Pro tips
- Focus on 'sitting down' between your ankles rather than 'sitting back' to maximize knee flexion and quadriceps recruitment.
- Pause for one second at the bottom of the rep to eliminate momentum and force the quads to work harder from a dead stop.
Make it harder
- Perform 1.5 reps by descending fully, rising halfway, descending again, and then standing all the way up.
- Transition to a supported single-leg squat (Pistol Squat) to significantly increase the load on the working leg.
Frequently asked
- What muscles does the bodyweight supported squat work?
- The bodyweight supported squat primarily targets the quadriceps, and also works the abs, glutes, hamstrings, and obliques as secondary muscles.
- What equipment do you need for the bodyweight supported squat?
- The bodyweight supported squat requires no equipment — just your body weight.
- Is the bodyweight supported squat good for beginners?
- The bodyweight supported squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.