Bodyweight Squat

Bodyweight Squat trains 6 of the 18 muscle groups Full Coverage tracks: Quads 75%, Glutes 40%, Adductors (inner thigh) 30%, Hamstrings 10%, Abs 10%, Calves 10%.

Backbone movement Level: Beginner Bodyweight Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Bodyweight Squat - Start position — Start position

Bodyweight Squat - Finish position — Finish position

How to do it

Stand feet shoulder-width, toes slightly out, hands behind your head or arms out 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.

Light Main

How it compares

Compared with the Barbell Squat, it loads Lower back / erectors 30 points lower, Quads 25 points lower, Adductors (inner thigh) 15 points lower. It needs Bodyweight where the other uses Barbell. Compared with the Split Squat, it loads Abductors (outer hip) 35 points lower, Glutes 20 points lower, Hamstrings 15 points lower.