Muscles worked
What the bodyweight squat trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Stance. Stand with your heels about shoulder width apart, or slightly wider, and turn your toes out about 15 to 30 degrees, whatever lets you sit deepest with heels down.
- 02
Grip the floor. Spread your weight across the whole foot: big toe, little toe and heel. Keep that tripod for the whole set.
- 03
Arms. Reach your arms straight in front at shoulder height, or clasp your hands at your chest. Reaching forward helps you balance as your hips go back.
- 04
Brace. Stand tall, take a breath into your belly and tighten your midsection as if you are about to be poked in the stomach.
- 05
Optional depth target. If you cannot reach parallel yet with your heels down and back flat, set a box or chair behind you at the lowest height you can reach with control, and lower it as you improve.
Step by step
How to do the bodyweight squat
- 01
Start down. Bend at your hips and knees at the same time, sitting down and slightly back between your heels.
- 02
Knees out. Push your knees out so they stay in line with your toes. Your knees can travel forward past your toes as long as your heels stay down.
- 03
Hit depth. Lower until your thighs are at least parallel to the floor, keeping your heels down, chest up and back flat. If you cannot get there yet with those in place, stop at the deepest point you control, or at your box, and build depth over time.
- 04
Stand up. Drive through your whole foot and stand, keeping your chest and hips rising at the same rate.
- 05
Finish tall. Straighten your hips and knees fully at the top, squeezing your glutes without leaning back. Breathe, rebrace and start the next rep.
Cues to say in your head
- Spread the floor
- Knees track over toes
- Sit between your heels
- Chest up, back flat
- Whole foot stays down
- Stand tall, squeeze glutes
Fix these first
Common mistakes
Knees caving in
Push your knees out over your middle toes on the way down and up. If they still collapse, use a slightly wider stance or a shallower depth while you build strength.
Heels lifting off the floor
Keep your weight over the middle of your foot and reach your arms forward to balance. A slightly wider stance with more toe turn often helps; so can working on ankle mobility.
Cutting depth short
Aim for thighs at least parallel on every rep. If mobility stops you short, squat to a box or chair at the lowest height you control so every rep reaches the same depth, and lower it over time.
Rounding the lower back at the bottom
Stop just above the depth where your back starts to round, brace harder, and use a box at that height while you build depth gradually.
Hips shooting up first
Drive your chest up as your hips rise so they move together out of the bottom. If your hips still rise first, slow the rep down and pause briefly at the bottom.
Rushing reps
Take about two seconds to lower and stand up with control. Fast, bouncy reps hide balance and depth problems.
Stay safe
The bodyweight squat is low risk, but control still matters. If you cannot stand up from the bottom, sit back onto a box or chair placed behind you rather than collapsing. Holding a door frame or sturdy rail is fine while you build balance. Some muscle soreness after a new block of squats is normal; stop and see a physical therapist or doctor if you feel sharp pain in the knee, hip or back, or pain that gets worse with each rep.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 2 to 3 | 8 to 12 | 30–50% 1RM | 1 min |
| Muscle | 3 to 4 | 15 to 30 | 50–65% 1RM | 1 to 2 min |
| Endurance | 2 to 4 | 20 to 40 | 40–60% 1RM | 30 to 60 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
108–140lb
3 to 4 sets of 15 to 30 reps, 1 to 2 min rest. Take sets close to failure, or slow the lowering and add a pause at the bottom to make fewer reps harder.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Bodyweight Squat questions
What muscles do bodyweight squats work?
Mainly the quads and glutes, with the adductors on the inner thigh helping. Your hamstrings, lower back, abs and calves work to keep you balanced and upright.
Is an air squat the same as a bodyweight squat?
Yes. Air squat is just another name for a squat with no added weight, common in CrossFit and circuit training.
How many bodyweight squats should I do?
For most people, 2 to 4 sets of 15 to 30 reps two or three times a week is a good start. Take sets close to failure once your form is steady, and add reps or a pause as it gets easy.
Can bodyweight squats build muscle?
Yes, especially for beginners, as long as you take sets close to failure. Once you can do well over 30 good reps, add load with a goblet squat or make the rep harder with a pause or slower lowering.
How do you do a sumo squat?
Take a stance well wider than your shoulders with toes turned out, keep your chest up, and sit straight down between your heels with your knees pushing out over your toes. It works the same muscles as a regular squat, usually with more inner thigh involvement, and you can hold a weight at your chest to make it harder.
How do you do a squat to reverse lunge?
Do one bodyweight squat, stand up, then step one foot back into a reverse lunge until both knees bend to about 90 degrees, with your back knee just above the floor. Step back in and repeat, switching the lunging leg each rep.
Train in Protocol
Log your bodyweight squat by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.