Bodyweight Squat
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
QuadsPrimary · 100%
GlutesSecondary · 50%
Equipment
No equipment — bodyweight
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~72h for the primary movers
Quads~72h
Glutes~72h
Programming notes
Bodyweight Squat is driven by the quads, with glutes assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.