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Last updated March 30, 2026
QuadricepsGlutes
Squat (Bodyweight)
Stand with feet shoulder-width apart. Lower your hips until your thighs are parallel to the floor, then stand back up.
Quick facts
- Level
- Beginner
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
QuadsGlutes (max)
Secondary
HamstringsDeep Abs / CoreLower BackCalves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Body Weight
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet shoulder-width apart, toes pointed slightly outward.
- Keep your arms extended in front for balance, crossed on your chest, or behind your head.
- Engage your core and look straight ahead.
- Step 2Execution
- Initiate the movement by pushing your hips back.
- Bend your knees and lower your body as if sitting into a chair.
- Descend until your thighs are at least parallel to the floor (or deeper if mobility allows).
- Keep your weight on your heels and midfoot, knees tracking over your toes.
- Step 3Return
- Drive through your heels to push yourself back up.
- Squeeze your glutes at the top.
- Maintain an upright torso throughout the movement.
Alternatives & variations
Explore similar movements targeting the same muscles.
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