Squat (Bodyweight)
Trains the quadriceps, with help from the hamstrings and glutes. No equipment needed. 2 of our free programs use it, across 11 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Squat (Bodyweight)
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
1×10–20 · 2×10–20the shape they run most (4 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| r/bodyweightfitness Recommended Routine | Full Body | 3×5–8 | Fixed weights |
| Strong Curves (Beginner) | Workout A — Phase 1, Workout C — Phase 1 | 1×10–20 2×10–203×10–20 | Fixed weights |
See it in action
Watch the Squat (Bodyweight) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Squat (Bodyweight) trains
Technique
How to do the Squat (Bodyweight)
- Stand with your feet shoulder-width apart and your hands extended in front of you for balance.
- Lower your body into a squat position until your thighs are parallel to the floor, keeping your back straight.
- Stand back up to the starting position.
- Repeat the movement for the desired number of repetitions.
Form cues
Getting it right
- Keep your feet flat on the floor to maintain balance and stability.
- Ensure your knees are aligned with your toes during the squat to prevent strain on your knees.
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.
Substitutes
Swap Squat (Bodyweight) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Squat (Bodyweight) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.