What muscles does the Bodyweight Squat work?

The Bodyweight Squat mainly works the quads and glutes.

What equipment do you need for the Bodyweight Squat?

None: it is a bodyweight exercise.

How many sets and reps of the Bodyweight Squat?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Bodyweight Squat?

Backward Sled Drag, Barbell Anderson Squat, Barbell Back Squat and Barbell Box Squat work the same main muscle.

Bodyweight Squat

Sit down and back to at least parallel with the chest tall, then stand by driving through the mid-foot.

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Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes
Equipment: Bodyweight
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Baseline Assessment: Week 1 · Session 1 · Movement screen + upper baseline2×10 @ BW
Baseline Assessment: Week 1 · Session 1 · Movement screen + upper baselineSCREEN — film from the side, feet in frame. Note depth, heel lift, knee travel and torso angle.1×5 @ BW
Beginner Full-Body · Full Body A2×12 @ BW
Home Bodyweight · Lower + Core4×20 @ BW
Return to Training · Movement + Walk3×15 @ BW

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the quads, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Bodyweight Squat work?: The Bodyweight Squat mainly works the quads and glutes.
What equipment do you need for the Bodyweight Squat?: None: it is a bodyweight exercise.
How many sets and reps of the Bodyweight Squat?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Bodyweight Squat?: Backward Sled Drag, Barbell Anderson Squat, Barbell Back Squat and Barbell Box Squat work the same main muscle.

Program it for your clients

Coaches add the Bodyweight Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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