Bodyweight Squat
The Bodyweight Squat primarily works the Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, with secondary activation of the Adductor Magnus, Erector Spinae, Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Gluteus Medius, Rectus Abdominis, Transverse Abdominis. It is a bodyweight compound exercise at beginner difficulty.
Squat down using your own body weight with feet shoulder-width apart.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis |
| Secondary | Adductor Magnus, Erector Spinae, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
- Primary Muscle Vastus Medialis (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Stand with arms extended forward. Execution: Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet.Descend until thighs are just past parallel to floor. Squat up by extending knees and hips until legs are straight. Return and repeat. Comments: Keep head facing forward, back straight, chest high, and feet flat on surface with equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. Arms positioned forward allows torso to be positioned more upright. SeeSquat Analysis.
Alternative Exercises
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