Bodyweight Squat
The bodyweight squat is a legs exercise that targets the quadriceps with body only. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the 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.
Want this in a plan?
Build a weekly routine around the bodyweight squat and the rest of your legs work, matched to your goal and the equipment you have.
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Related legs exercises
Browse all legs exercises, read our best leg exercises guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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