Bodyweight Squat
Use bodyweight to squat. Sit down and stand up with a tall torso. Targets quads, hamstrings, and glutes; no equipment needed and easy to practice form. Builds stronger legs and basic conditioning.
Basic Info
- Primary Muscle Group
- Legs
- Detailed Muscles
- Quadriceps / Hamstrings / Glutes
- Equipment
- Bodyweight
- Also Known As
- 自重スクワット / エアスクワット / air squat / bodyweight squat
How to Perform
- Set your stance and brace your core.
- Bend hips and knees together to lower.
- Push through your full foot to stand.
Form Tips
- Track knees with toes
- Keep your chest up
- Keep heels grounded
Pro Tips
- Warm up hips and ankles before heavier sets.
- Use safety settings when training with high loads.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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