Exercise guide · Beginner · Compound

Quads (Bodyweight Squat): How to Do It & Muscles Worked

A bodyweight squat exercise primarily targeting the quadriceps, with secondary activation of the hamstrings and glutes. This movement is fundamental for lower body strength and can be performed without equipment.

Primary muscles
Quads
Secondary muscles
Glutes , Hamstrings
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the quads (bodyweight squat)
Front view: muscles worked by the quads (bodyweight squat). Primary: quads. Secondary: glutes and hamstrings.
Back view: muscles worked by the quads (bodyweight squat). Primary: quads. Secondary: glutes and hamstrings.
Primary Secondary

How to do the quads (bodyweight squat)

  1. Step 1: Stand with your feet shoulder-width apart.
  2. Step 2: Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
  3. Step 3: Keep your chest up and your back straight.
  4. Step 4: Lower yourself until your thighs are parallel to the ground.
  5. Step 5: Push through your heels to return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the quads (bodyweight squat) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Quads (Bodyweight Squat) alternatives

More exercises that train the quads as their main target:

More quads exercises

See the best quad exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.