Bodyweight squat

Sets, reps and RIR

Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Quads, Glutes.

Secondary: Hamstrings, Abductors.

What it is called elsewhere

• Norsk Knebøy (kroppsvekt)
• Svenska Knäböj (kroppsvikt)
• Dansk Squat (kropsvægt)
• Deutsch Kniebeuge (Körpergewicht)
• Español Sentadilla (peso corporal)
• Italiano Squat a corpo libero
• Português Agachamento (peso do corpo)
• Русский Приседания с собственным весом
• Français Squat (poids du corps)

Related legs exercises

• Squat (barbell)
• Front squat
• Box squat
• Lunges (barbell)
• Hip thrust (barbell)
• Good morning

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.