The bodyweight squat is a lower body strengthening exercise that can be performed virtually anywhere with no equipment and limited space. It's a highly functional movement working all the major muscles of the legs.
| Primary Muscle | Quadriceps |
|---|---|
| Secondary Muscle(s) | Calves, Hamstrings |
| Difficulty | Beginner |
| Also known as | Bodyweight Squat, BW Squat |
| Optional | Kettlebell, Medicine Ball, Resistance Bands, Sandbag, Barbell and Weights, Dumbbells, Weighted Vest, Bulgarian Bag |
View Squat guide
The squat is fundamental body movement that strengthens and tones the lower body. This functional exercise can be performed virtually anywhere with no equipment and little space, and because it's such a basic movement the benefits will carry over into everyday life.
It's important for beginners to learn the bodyweight squat before progressing to weighted squats. This will teach you the correct technique with a safe load. Aim for at least 100-200 successive bodyweight squats before progressing to weighted versions.
The benefits of the squat:
Notes:
Squats for beginnersSquats are almost synonymous today with weight training exercises (see barbell squat). This is most likely due to many people training for muscle-mass or strength gains and outgrowing the standard bodyweight squat in order to acheive these goals.
However the value of the bodyweight squat should not be underestimated. The exercise can be used to build endurance in the legs, learn the correct technique before progressing to weighted versions of the exercise, burn fat, and can be performed almost anywhere with no equipment.
If you're new to squats you can build up the required strength using assistance techniques. Gymnastics rings and suspension trainers are particularly effective equipment for this.
These tools essentially support some of your bodyweight to make the exercise more achievable (see Suspended Single Leg Squat as an example).
Bodyweight squats are a beginners movement that many people quickly out grow, especially if training for muscle mass and strength rather than endurance or weight loss. If you're ready to progress from the bodyweight version it's time to add some increased resistance.
There are many ways to add resistance to a squat. The obvious choice is to increase weight, which can be achieved using a barbell (see barbell squat), by wearing a weighted vest or holding dumbbells, kettlebells and other weighted objects.
Alternatively, resistance bands can be a cheap, effective and ultra-portable method of adding progressive resistance to the squat movement. Simply wrap a heavy-duty band round each foot and over the shoulders to secure in place.
As with all strength exercises you should strive to make incremental and continuous gains. Make small additions to the added resistance to safely progress.
Always consult your GP before undertaking any form of weight loss, fitness or exercise.
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