Heels lifting
Shift weight to midfoot and limit depth until ankle mobility improves.
Squat · Bodyweight
Bodyweight Squat
A squat with no external load, also called an air squat. It teaches the squat pattern, builds basic leg endurance, and works as a warm-up. Good for beginners and anyone without equipment.
- Primary
- Quads
- Secondary
- Glutes
- Starting rep range
- 12–20 reps
- Target effort
- 2 reps in reserve
- Progression
- Add reps, then difficulty
Muscles worked
The quads extend the knee and the glutes extend the hip. Without load, it is more of a movement and endurance drill than a strength builder for trained lifters.
How to set up
- Stand with feet about shoulder width apart, toes turned out slightly.
- Keep your weight across the whole foot.
- Hold your arms out in front or clasp your hands at your chest.
- Brace your trunk.
How to do each rep
- Bend the knees and hips together to sit down between your heels.
- Keep the chest up and the knees in line with the toes.
- Go to at least thighs parallel, deeper if you can keep your heels down.
- Stand back up by driving through your feet.
Common bodyweight squat mistakes
Knees caving in
Push your knees outward in line with your toes.
Leaning forward too much
Keep the chest up and reach the arms forward for balance.
Sets, reps, and progression
Surpass starts the bodyweight squat at 12–20 reps with about 2 reps in reserve. As a compound lift it usually belongs early in the session, when you are fresh.
Build to 20-30 controlled reps, then add load with a goblet squat or slow the tempo. Once bodyweight is easy, move to weighted squats.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Bodyweight Squat alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Questions
How many bodyweight squats should I do?
Start with 2-3 sets of 10-20. Once you can do 30 easily, add weight or harder variations.
Can bodyweight squats build muscle?
Beginners may see some growth. Most people need added load or harder variations to keep progressing.