Bodyweight Squat
Works Quads, Glutes, with help from Adductors, Core.
Set up
How to set up for the Bodyweight Squat
- Feet just wider than hips, toes turned out a touch.
- Arms out in front to help you balance.
Do the rep
How to do a Bodyweight Squat with good form
- Sit your hips back and down like you're aiming for a chair.
- Keep your chest up and heels on the floor.
- Stand up by pushing the floor away.
Common mistakes
Bodyweight Squat form mistakes to avoid
- Heels lifting.
- Knees caving inwards.
- Only going a few centimetres down.
Quick cue
Sit back and down, chest tall, heels on the floor.
Not sure what weight to start with?
Gyde picks your first Bodyweight Squat weight and adjusts it after every session.
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Bodyweight Squat FAQ
What muscles does the Bodyweight Squat work?
Mainly your quads and glutes, with help from your adductors and core.
How many sets and reps of Bodyweight Squat should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
Can I do the Bodyweight Squat at home?
Yes, you don't need any equipment.
Is the Bodyweight Squat good for beginners?
Yes. Learn the movement with a light weight first, then add load gradually. Stop if anything hurts.
More for the same muscles
Other quads and glutes exercises
Your Gyde sets your Bodyweight Squat weight and reps, and adjusts them after every session.
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