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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Bodyweight Squat

Also called Air squat

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads

Also glutes

You need

Nothing but the floor

How to do itPicture · 3 steps
  1. 1Feet shoulder width, toes slightly out
  2. 2Sit down between your heels, chest up
  3. 3Stand by pushing the floor away

Most common mistake

Heels lifting or knees caving in.

Watch a demo
C
For quads
#33 of 33
See the full list →
Research
41
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 41
Target tension · 35%2/5
Loaded stretch · 25%3/5
Progression · 20%1/5
Low cost · 20%5/5

Where everyone starts. Add weight as soon as 20 reps feel easy.

How scores work

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  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • AReverse NordicBodyweight

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