How to do the Quads (bodyweight Squat)
Quads (bodyweight Squat) is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
Quads (bodyweight Squat) demonstration · © GymiaFit
Quads (bodyweight Squat) at a glance
- Primary muscles
- Quads
- Secondary muscles
- Hamstrings, Glutes
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Quads (bodyweight Squat) step by step
- 1Stand with your feet shoulder-width apart.
- 2Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
- 3Keep your chest up and your back straight.
- 4Lower yourself until your thighs are parallel to the ground.
- 5Push through your heels to return to the starting position.
- 6Repeat for the desired number of repetitions.
Quads (bodyweight Squat) — questions
What muscles does the Quads (bodyweight Squat) work?
The Quads (bodyweight Squat) primarily targets the Quads. It also recruits the Hamstrings, Glutes as secondary movers.
What equipment do I need for the Quads (bodyweight Squat)?
None — the Quads (bodyweight Squat) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Quads (bodyweight Squat) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Quads (bodyweight Squat)?
Sissy Squat, Split Squats, Squat To Overhead Reach train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Quads (bodyweight Squat) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.