QUADRICEPS · BODYWEIGHT
How to do the bodyweight squat
The bodyweight squat trains your quadriceps, with help from your hamstrings, glutes. Here is how to do it with good form.
Step by step
- Stand tall with your feet in a comfortable stance, shoulders back, and gaze directed forward.
- Lift your arms in front of you for balance and take a breath.
- Squat and keep your heels in contact with the floor.
- Move down until your thighs are parallel to the ground.
- Push through your heels to bring yourself to the top and exhale.
Muscles worked
| Primary | Quadriceps |
|---|---|
| Secondary | Hamstrings, Glutes |
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the bodyweight squat
- Bodyweight Starter3 × 20
- Beginner HIIT Burn3 × 15
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your quadriceps
Start logging in 30 seconds.Free forever, no ads. Repto Pro is $24.99/year with a 14-day free trial.
iOS 17+ · Apple Watch · Android