Exercise · squat
Bodyweight squat
Bodyweight squat is a beginner-friendly squat movement that trains quads, glutes, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 10–20 reps, tempo 2-0-1.
The most common mistake is knees caving in and heels lifting. If no equipment or the movement itself doesn't suit you, Chair / box squat or Wall sit or Goblet squat cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Feet shoulder-width, toes slightly out | पैर कंधे जितने खोलो, पंजे थोड़े बाहर |
| 2 | Sit hips back and down, knees track over toes | घुटने पंजों की दिशा में |
| 3 | Keep whole foot on the floor, chest up | एड़ी ज़मीन पर रखो, छाती बाहर, कंधे पीछे |
Equipment & who it fits
Needs no equipment, rated beginner. Search "bodyweight squat form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Bodyweight squat work?
- Bodyweight squat primarily trains quads, glutes, using a squat pattern with no equipment.
- What's the most common mistake with Bodyweight squat?
- Knees caving in and heels lifting
- What can I do instead of Bodyweight squat?
- The closest substitutes in this database are box squat chair, wall sit, goblet squat, which train the same pattern with different equipment.