Exercises › Bodyweight squat

Bodyweight squat

Feet shoulder-width, chest up. Sit your hips back and down until your thighs are near parallel, then drive through your whole foot to stand.

StrengthNo equipmentDifficulty 1 of 3

Two-panel demonstration of the bodyweight squat, showing the start and finish positions — Start and finish positions

How to do it

Feet shoulder-width, chest up. Sit your hips back and down until your thighs are near parallel, then drive through your whole foot to stand.

Muscles worked

Front

Back

quadsprimary
glutes
adductors
hamstrings

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

Goblet squatdumbbells · difficulty 1/3
Kettlebell goblet squatkettlebells · difficulty 1/3
Barbell back squatbarbell · difficulty 3/3
Leg pressmachines · difficulty 1/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2