Bodyweight Squat
Bodyweight squat. The foundation for legs anywhere with no equipment. It works mainly the quads, glutes and adductors, with help from the calves.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Bodyweight Squat
- Stand with the feet about shoulder width apart and the toes slightly out, arms in front of you for balance.
- Sit down by bending the hips and knees together, keeping the chest up and the whole foot on the floor.
- Go as deep as you can with a flat back and the heels down; the knees track over the toes.
- Stand up through the mid-foot and squeeze the glutes at the top.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
| Primary | Glutes | Gluteus maximus |
| Primary | Adductors | Adductores |
| Secondary | Calves | Triceps surae |
Muscle data from StrengthLog.
Why do it
- The base of leg size
- Whole-body strength and a real metabolic cost
- Bracing that transfers to every other lift
Rep standards for Bodyweight Squat
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Bodyweight Squat by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Bodyweight Squat work?
It works mainly the quads, glutes and adductors, with help from the calves.
How do you do Bodyweight Squat?
Stand with the feet about shoulder width apart and the toes slightly out, arms in front of you for balance. Sit down by bending the hips and knees together, keeping the chest up and the whole foot on the floor. Go as deep as you can with a flat back and the heels down; the knees track over the toes. Stand up through the mid-foot and squeeze the glutes at the top.
How many reps of Bodyweight Squat is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.