Exercise
Bodyweight Squat
Also known as: air squat, bw squat, no weight squat, unweighted squat, free squat
Bodyweight Squat is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis, rectus femoris and gluteus maximus. Also works: biceps femoris. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
- Begin the movement by flexing your knees and hips, sitting back with your hips.
- Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
Common mistakes
- Heels lifting and weight shifting to the toes.
Tips
- Arms out front for balance; sit back as if onto a chair.
Used in these programs
No-Equipment Full Body Home Workout
Three bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.
Beginner · 3 times a week · Home20-Minute Beginner Home WorkoutA gentle start: six simple bodyweight moves, 20 minutes, three times a week. Incline push-ups, squats, bridges and planks.
Beginner · 3 times a week · HomeAt-Home Glute Workout (No Equipment)Bridges, lunges, kickbacks and leg raises: everything to load the gluteus maximus and medius at home, three times a week.
Beginner · 3 times a week · HomeSimilar exercises
Freehand Jump Squat
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Sit Squats
Bodyweight
Vastus medialisVastus lateralisGluteus maximus
Frog Hops
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Rocket Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Scissors Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Side Standing Long Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Barbell Full Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
Front Squats With Two Kettlebells
Kettlebell
Vastus lateralisVastus medialisRectus femoris
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
Leverage Deadlift
Machine
Vastus lateralisVastus medialisGluteus maximus
Add to a workout in LiftChat
LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.