How to Do the Bodyweight Squat: Form, Sets, Progression
The Bodyweight Squat is a bodyweight exercise that mainly works your quads. Beginners start with 3 sets of 8–12 reps and try one more rep next time.
Form in 3 steps
- Stand with your feet shoulder-width apart and toes turned out slightly. Reach your arms forward or bring your hands together at your chest.
- Breathe in, push your hips back, and sit down until your thighs are about parallel to the floor.
- Breathe out and push through your whole foot to stand up, giving your glutes a light squeeze at the top.
Common mistakes
- Knees caving in: this strains your knees. Keep your knees tracking over your toes.
- Heels lifting: your balance tips forward. Keep your weight in the middle of your foot and your heels.
- Rounding your back: this strains your lower back. Keep your chest up and eyes forward as you squat.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
How to progress
Bodyweight and band exercises progress by reps, not weight. DailyFit looks at your best set last time and asks for one more rep today.
When to pick another exercise
If your knee bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Bodyweight Squat to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
My knees make noise. Is that OK?
Noisy knees without pain are common. But if it hurts, stop and see a professional. When you pick knees as a problem area, DailyFit takes this exercise out of your routine.
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