How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the bodyweight squat in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Bodyweight Squat: how to do it and muscles worked

The bodyweight squat mainly works your quadriceps and glutes. You need bodyweight (no equipment).

Muscles worked

Main

How to do the bodyweight squat

1
Stand with feet shoulder-width apart, toes turned slightly out and arms in front of you or hands clasped at your chest. Keep your chest up.
2
Push your hips back and bend your knees to lower until your thighs are at least parallel to the floor. Press through your whole foot to stand back up.
3
Lower over 2 seconds, breathing in on the way down and out as you rise. Keep your knees in line with your toes.

Form tip: Do not let your heels lift or knees cave in; keep your back flat and focus on controlled reps.

Common questions

Which muscles does the bodyweight squat work?: The bodyweight squat mainly works your quadriceps and glutes.
What equipment do I need for the bodyweight squat?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the bodyweight squat in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.