Legs · Compound Exercise
Bodyweight Squat
The Bodyweight Squat is a compound exercise that primarily trains the Quads, with help from the Glutes. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Bodyweight
Beginner
Muscles worked
Quads — primary
Glutes — assist
How to perform the Bodyweight Squat
1
Set up
Feet shoulder-width, arms forward for balance.
2
Execute
Sit back into the heels, chest stays tall.
3
Form check
Stand up fully, squeeze glutes at the top.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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