Bodyweight Squat

Master the bodyweight squat for stronger legs and glutes. This fundamental exercise builds lower body strength, improves mobility, and enhances overall

IntermediateThighs Body weight

Movement: Compound
Force: Push
Per set: 45s
Rest: 1 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Bodyweight Squat

Compound

Bodyweight Wall Squat

Thighs · Gluteus Maximus · Body weight

Beginner

Compound

Bodyweight Rear Lunge

Thighs · Gluteus Maximus · Body weight

Intermediate

Compound

Bodyweight Overhead Squat

Thighs · Gluteus Maximus · Body weight

Intermediate

Compound

Bodyweight Narrow Stance Squat

Thighs · Gluteus Maximus · Body weight

Intermediate

Description

A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up.

Save Bodyweight Squat to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Bodyweight Squat

01
Setup
Stand tall with your feet shoulder-width apart, toes pointing slightly outward (5-15 degrees). Maintain a neutral spine and engage your core.
02
Setup
Extend your arms forward at shoulder height for balance, or cross them over your chest.
03
Initiate the movement by pushing your hips back as if sitting in a chair, while simultaneously bending your knees.
04
Lower your body until your thighs are at least parallel to the floor, ensuring your knees track in line with your toes and your heels remain grounded.
05
Drive through your heels and midfoot, squeezing your glutes, to return to the starting standing position while exhaling.

Tips

Focus on "sitting back" rather than just bending your knees to properly engage your glutes and protect your knees.
Keep your chest up and shoulders back throughout the movement to maintain a neutral spine and avoid excessive forward lean.
Breathe in as you lower down and exhale forcefully as you push back up to help stabilize your core and generate power.
If ankle mobility is an issue, elevate your heels slightly by placing small plates under them to allow for a deeper, more comfortable squat.

Common mistakes

Knees caving inward: To correct this, actively push your knees outward, ensuring they track in line with your second and third toes throughout the squat.
Rounding the lower back: Prevent this by maintaining a strong, engaged core and keeping your chest lifted, which helps keep your spine neutral.
Lifting heels off the ground: Ensure your weight is distributed evenly through your midfoot and heels by focusing on driving through your entire foot as you ascend.

In the Ellim app, Bodyweight Squat unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train bodyweight squat?

Get Ellim — Free

Questions

What muscles does Bodyweight Squat work?

Bodyweight Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.

Is Bodyweight Squat good for beginners?

Bodyweight Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bodyweight Squat?

You need Body weight to perform Bodyweight Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bodyweight Squat?

Focus on "sitting back" rather than just bending your knees to properly engage your glutes and protect your knees. Keep your chest up and shoulders back throughout the movement to maintain a neutral spine and avoid excessive forward lean. Breathe in as you lower down and exhale forcefully as you push back up to help stabilize your core and generate power. If ankle mobility is an issue, elevate your heels slightly by placing small plates under them to allow for a deeper, more comfortable squat.

What are common mistakes when doing Bodyweight Squat?

Knees caving inward: To correct this, actively push your knees outward, ensuring they track in line with your second and third toes throughout the squat. Rounding the lower back: Prevent this by maintaining a strong, engaged core and keeping your chest lifted, which helps keep your spine neutral. Lifting heels off the ground: Ensure your weight is distributed evenly through your midfoot and heels by focusing on driving through your entire foot as you ascend.