Bodyweight Squat
Muscles worked: Quads (assisted by glutes).
How to do it
- Stand with your feet shoulder width apart.
- 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.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Full depth, arms out for balance
- The progression is reps, then tempo, then load
Logging it
IronPack suggests working in the 15 to 25 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Barbell Back Squat - quads, glutes
- Front Squat - quads
Track the bodyweight squat properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.