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All exercises

Quads (bodyweight squat)

Beginner

Quads (bodyweight squat) is a compound bodyweight exercise for the quads, also working the hamstrings and glutes.

What it works

Primary muscle

Quads

Also works

HamstringsGlutes

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with your feet shoulder-width apart.
  2. 2Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
  3. 3Keep your chest up and your back straight.
  4. 4Lower yourself until your thighs are parallel to the ground.
  5. 5Push through your heels to return to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell goblet squatDumbbell
  • Dumbbell supported squatDumbbell
  • Smith chair squatSmith machine
  • Stepdown squatBodyweight
  • Barbell bench squatBarbell
  • Barbell squat (on knees)Barbell

Harder variations

  • Barbell bench front squatBarbell
  • Barbell bench squatBarbell
  • Barbell landmine squatBarbell
  • Barbell squat (on knees)Barbell
Logged today · 1 min restQuads (bodyweight squat)

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