All Exercises
Squat · Compound
Bodyweight Squat
Also known as Air Squat. Targets Quads, Glutes with an optimal working range of 15–30 reps.
Primary Muscles
Quads, Glutes
Secondary: Core
Typical Rep Range
15–30 reps
Quad Dominant
Equipment Tier
Bodyweight Only
Bodyweight
Movement Profile
Beginner · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Bodyweight Squat:
- 1 Chest up and proud
- 2 Sit back and down into hips
- 3 Drive knees out over toes
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Weight shifting onto toes
- ✕ Rounding lower back
Substitutions & Variations
Similar Exercises to Bodyweight Squat
Squat Bodyweight Only
Pistol Squat
Quads, Glutes · 3–8 reps
View form cues
Squat Barbell & Rack
Back Squat
Quads, Glutes · 1–12 reps
View form cues
Squat Barbell & Rack
Box Squat
Glutes, Hamstrings, Quads · 2–8 reps
View form cues
Squat Dumbbells & Bands
Bulgarian Split Squat
Quads, Glutes · 6–15 reps
View form cues
Squat Dumbbells & Bands
Goblet Squat
Quads, Glutes · 8–15 reps
View form cues
Squat Full Gym Access
Leg Press
Quads, Glutes · 8–15 reps
View form cues