TETSUQuads (Bodyweight Squat)
The Quads (Bodyweight Squat) is a bodyweight exercise for the upper legs that primarily targets the quads, with the hamstrings and glutes assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Quads (Bodyweight Squat)
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
- Keep your chest up and your back straight.
- Lower yourself until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Quads (Bodyweight Squat) work?
The Quads (Bodyweight Squat) primarily targets the quads. The hamstrings and glutes work as supporting muscles.
What equipment do I need for the Quads (Bodyweight Squat)?
None. The Quads (Bodyweight Squat) uses your body weight only, so you can do it anywhere.
How many sets and reps of the Quads (Bodyweight Squat) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Quads (Bodyweight Squat) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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