1 / 6Bodyweight Squat
The first leg exercise to learn, with no equipment at all. It builds strong thighs and glutes and teaches the squat pattern for heavier lifts.
LegsGlutes
- Level
- Beginner
- Equipment
- Bodyweight
- Main muscle
- Legs
- Also works
- Glutes
- Beginner sets
- 3 × 12–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Stand with your feet shoulder-width apart, arms in front of you.
- 2Push your hips back and bend your knees.
- 3Lower until your thighs are parallel to the floor.
- 4Stand back up through your whole foot.
Common mistakes
- Letting the knees fall inward
- Rising onto the toes
- Rounding the back to go lower
Tips
- Sit back as if onto a chair behind you
- Keep your chest up and your weight on the whole foot
- Hold your arms out in front for balance
Questions
How many squats a day?
For beginners, 3 sets of 12–15 every other day is a good start. Rest days help your legs grow stronger.
Can squats alone build bigger legs?
They help at first. Once 20 easy reps feel light, add weight with a goblet squat or harder versions like split squats.
More Legs exercises
See all exercises →
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