Squat · No equipment
Bodyweight Squat
The Bodyweight Squat is a squat for the quads and glutes, done with just your body weight.
How to do it
- Arms forward, chest up
- Sit back and down, heels flat
- Stand up by pushing the floor away
Coach’s tip
Too easy? Slow 3-second lowering or a pause at the bottom.
Sets and reps
How the BindTrue program that uses it doses the Bodyweight Squat:
- Sets
- 3
- Reps
- 40–45 s
- Rest
- 75 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Anywhere Full Body Full Body A: 3 × 40 s · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.