Bodyweight Squats
The Bodyweight Squats is a bodyweight exercise that primarily targets the quads, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Bodyweight Squats
- 1Stand with your feet about shoulder-width apart, toes slightly turned out, chest up, and arms out in front for balance while you lightly brace your abs and keep your weight over the middle of your feet and heels.
- 2Push your hips back and bend your knees as if sitting into a chair until your thighs are about parallel to the floor (or as low as feels comfortable), then press through your heels to stand tall, squeezing your glutes at the top; lower in about 2–3 seconds, pause briefly, and come up in 1–2 seconds while breathing in as you go down and out as you stand up again.
Coach tips
- Keep your knees tracking in line with your toes and don’t let them cave inward as you squat.
- Keep your heels on the floor the whole time and avoid leaning so far forward that your heels start to lift.
- Go only as low as you can while keeping your back flat (not rounded) and stop if you feel sharp pain in your knees or lower back.
Train quads smarter
One rep, one set. Hypro turns the Bodyweight Squats into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Bodyweight Squats weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Bodyweight Squats fits right into proven hypertrophy and strength templates.
