Legs
The main area this variation is designed to train.
Exercise guide
Bodyweight Squat
Learn how to do the Bodyweight Squat exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Bodyweight
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Legs
Secondary support can come from Glutes.
Strength
Movement pattern: squat. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Bodyweight Squat
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
- Begin the movement by flexing your knees and hips, sitting back with your hips.
- Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
Benefits
- Builds strength and control through the legs region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Skipping the setup and losing tension before the first rep starts.
- Changing your body position between reps instead of keeping the movement repeatable.
Variations
More variations will appear here as the public library expands.
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Beginner Home Workout
A bodyweight-only starting plan you can run at home with very little setup.
View workoutBeginner Weight Loss Workout
A low-complexity circuit that keeps you moving while still building basic strength.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Squat
Barbell Squat is a beginner strength that mainly trains your legs using barbell.
View exerciseBarbell Walking Lunge
Barbell Walking Lunge is a beginner strength that mainly trains your legs using barbell.
View exerciseBodyweight Walking Lunge
Bodyweight Walking Lunge is a beginner strength that mainly trains your legs.
View exerciseCable Deadlifts
Cable Deadlifts is a beginner strength that mainly trains your legs using cable.
View exerciseFAQ
Common questions about Bodyweight Squat.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Bodyweight Squat work?
Bodyweight Squat mainly works the legs. It can also involve glutes depending on your setup and range of motion.
Is Bodyweight Squat beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Bodyweight Squat?
You will usually need Bodyweight for this variation.
How should I progress Bodyweight Squat?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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