How to Do the Bodyweight Squat

Beginner · Body Only · Targets Quadriceps, Glutes, Hamstrings

How to perform it

1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
2. Begin the movement by flexing your knees and hips, sitting back with your hips.
3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

Muscles worked

The Bodyweight Squat primarily targets your Quadriceps, with support from your Glutes, Hamstrings. You'll need body only.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Bodyweight Squat slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.