Legs · Bodyweight
Bodyweight Supported Squat
How to do the bodyweight supported squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand tall and hold onto a sturdy support like a rail or post in front of you for balance. Push your hips back and squat down until your thighs are about parallel, using the support only as much as you need, then drive through your heels to stand. Keep your chest up throughout.
- 1Feel your quads and glutes working as you sit down and stand up
- 2Push your hips back and keep your weight in your heels
- 3Use the support lightly for balance, not to pull yourself up
Common mistakes
- Don't let your knees cave inward or your heels lift
- Avoid rounding your back or collapsing your chest
- Don't yank on the support to do the work for your legs
Muscles worked
The bodyweight supported squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- BicepsMinor
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the bodyweight supported squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.