Quads - Bodyweight Squat

Quads - Bodyweight Squat
The squat is an exercise that everyone knows, but getting the most out of it means you have to do it correctly, every rep. Main muscle targeted with Bodyweight Squat – Quadriceps


  • Compound Exercise
  • Main muscle targeted – Quadriceps
  • Helper muscles – Glutes, Hamstrings

Male | Female


Stand with your feet shoulder width apart. You can put your hands behind your head or out in front of you, whichever is more comfortable. Flex at the knees and hips and lower your body. Your knees should travel along the same plane as your feet, and end the movement in a vertical line above them. Keep your back straight throughout the motion. Once you’re at the bottom of the squat, your legs should be parallel to the floor. Reverse the movement and stand up.

Why it’s good:

The squat gets a lot of your lower body and core active. Your glutes and thighs are two of the biggest muscles on your body, so getting them lean is a very effective way to lower your body fat percentage.

What to watch out for:

Make sure your knees are bending along the line of your feet, and don’t go off to the side, or past your toes. Keep your head up, back straight, and make sure you get those squats deep.

Snapshot: Bodyweight Squat Bodyweight Squat

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