squat

A multi-joint exercise & eccentric exercise, using bodyweight.

Considered a glutes exercise or a quadriceps exercise depending on stance, with the following muscle groups:

  • targeted: glutes and quadriceps
  • secondary: spinal erectors, hamstrings and calves

Level: beginner.

Exercise grading: S (see machine or free weights variants for additional progressive overload).

A.k.a.: bodyweight squat, air squat


Execution technique videos

Animation

man (above)

Live Action

woman & man

YouTube player