Squat – Bodyweight

Learn how to do Squat – Bodyweight with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4.5 Quadriceps GlutesHamstrings No equipment

Squat – Bodyweight is a No equipment exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Squat – Bodyweight

How to perform this exercise correctly

1 - Stand with your legs at shoulder width and toes slightly pointed outward.

2 - Your back should be slightly arched and your glutes slightly pushed back.

3 - Your arms are extended in front of you.

Nice, you're in the starting position

4 - Now, keeping this position, bend your legs while pushing your glutes back. Don't forget to breathe in.

5 - While controlling the movement, return to the starting position by breathing out without locking your knees at the top.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleHamstrings

EquipmentNo equipment

Your weight

Duration

min

Estimated burn

160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Squat – Bodyweight

Type: No equipment exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Hamstrings
MET value: 4.5
Calories (30 min, 70 kg): ≈ 160 cal
Video quality: 4K with male and female demonstrations

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FAQ: Squat – Bodyweight

What muscles does Squat – Bodyweight work?

Squat – Bodyweight primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.

How do you do Squat – Bodyweight correctly?

How to perform this exercise correctly 1 - Stand with your legs at shoulder width and toes slightly pointed outward. 2 - Your back should be slightly

Is Squat – Bodyweight good for beginners?

Squat – Bodyweight has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Squat – Bodyweight?

Squat – Bodyweight requires: No equipment.

What are the benefits of Squat – Bodyweight?

Squat – Bodyweight strengthens the Quadriceps, engages the Glutes and Hamstrings, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Squat – Bodyweight?

Similar exercises to Squat – Bodyweight include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Squat – Bodyweight better than Alternating Single-Arm Dumbbell Thruster?

Both Squat – Bodyweight and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Squat – Bodyweight uses No equipment, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.