Legs
The main muscle group listed for this exercise.
Exercise guide
Bodyweight Squat
Bodyweight Squat is a beginner-friendly leg exercise using body weight. It also involves the glutes.
Bodyweight
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Legs
Bodyweight Squat also involves glutes.
Strength
Movement pattern: squat. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Bodyweight Squat
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Beginner Home Workout
A bodyweight-only starting plan you can run at home with very little setup.
View workoutBeginner Weight Loss Workout
A low-complexity circuit that keeps you moving while still building basic strength.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Side Split Squat
Barbell Side Split Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the back and glutes.
View exerciseBarbell Squat
Barbell Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseChair Squat
Chair Squat is a beginner-friendly leg exercise performed with a resistance machine. It also involves the glutes.
View exerciseDumbbell Squat
Dumbbell Squat is a beginner-friendly leg exercise performed with dumbbells. It also involves the glutes and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Bodyweight Squat.
What muscles does Bodyweight Squat work?
Bodyweight Squat primarily trains the legs and also involves the glutes.
Is Bodyweight Squat beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Bodyweight Squat?
This variation uses body weight.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.