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  • Gluteus maximus
  • Bodyweight
  • Beginner

Bodyweight squat

The bodyweight squat works your quads and glutes, with your inner thighs helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Knees in line with your toes
  2. Tip 2Heels down
  3. Tip 3Chest open, eyes forward

Where you should feel it

In the front of your thighs and your glutes, on both legs. Your inner thighs help. If you only feel the front of your thighs, send your hips a little further back as you lower.

Main muscles
Vastus lateralis, vastus medialis, and gluteus maximus
Also working
Rectus femoris, adductor magnus, and adductors

How to do it

  1. Stand with your feet slightly wider than your hips and your toes turned slightly out.

  2. Reach your arms forward for balance and start by sending your hips back and your knees forward at the same time.

  3. Lower with your chest open and knees in line with your feet, as deep as you can keep your heels down and your back firm.

  4. Push the floor with your whole foot and stand up tall, squeezing your glutes at the top.

Common mistakes

  • Mistake

    Heels lifting off the floor at the bottom.

    How to fix it

    Go only as deep as your whole foot stays down. A slightly wider stance with toes turned out helps.

  • Mistake

    Knees caving in on the way up.

    How to fix it

    Push your knees out toward your middle toes for the whole rep.

  • Mistake

    Only dipping a little, bending at the knees alone.

    How to fix it

    Think about sitting into a chair behind you. Use a bench as a target until you find your depth.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12360 to 120 s
Muscle and definition2 to 412 to 201 to 345 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Goblet squat

    One dumbbell held upright against your chest. The weight in front helps keep your torso upright.

  • Smith machine

    The bar on your back runs on a track and has safety hooks. Easy to load.

  • Barbell

    A free barbell on your back. It takes more technique and accepts a lot more load.

  • Mini band

    Mini band above your knees, pushing your knees out against it.

At home or with more support

  • At home: living room squat

    Bodyweight only. To make it harder, hug a weighted backpack to your chest or take 3 seconds on the way down.

  • Prefer more stability? Box squat to bench

    Prefer a target underneath? Sit lightly onto a bench or a sturdy chair and stand back up. The bench sets your depth.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Technique

    Kubo K, Ikebukuro T, et al. Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. 2019;119(9):1933-1942.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Variations

    Haugen ME, Vårvik FT, et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026