Bodyweight Squat
How to do it
- Stand feet shoulder-width, toes slightly out, arms straight in front for balance.
- Push your hips back and down as if sitting into a low chair.
- Go as deep as you can while keeping your heels down and your back flat.
- Stand up, squeezing your glutes at the top.
- Slow the way down to about three seconds if it feels too easy.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 75%
- Glutes 40%
- Adductors (inner thigh) 30%
- Hamstrings 10%
- Abs 10%
- Calves 10%
Other ways to train this
-
Barbell Squat
-
Leg Press
-
Hack Squat
-
Goblet Squat
-
Front Squat
-
Smith Machine Squat
-
Box Squat
-
Jump Squat
-
Kettlebell Front Squat
-
Band Squat
Photos and form cues from free-exercise-db, released into the public domain.
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
Check my coverage