Bodyweight Supported Squat
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The bodyweight supported squat is a beginner-friendly lower-body exercise that builds strength in the thighs, primarily the quadriceps, with the glutes and hamstrings assisting through the movement. You hold onto a fixed support such as a sturdy pole, rack, or door frame, using your hands for balance and light assistance so you can squat with confidence and clean form.
Bodyweight Supported Squat: So führst du sie aus
- 1Stand facing a stable, fixed support like a pole, squat-rack upright, or door frame, with your feet about shoulder-width apart and toes pointed slightly out.
- 2Hold the support at roughly chest height with both hands, keeping your arms relaxed and elbows close to your body.
- 3Brace your core and keep your chest tall, then begin the descent by pushing your hips back and bending your knees.
- 4Lower under control until your thighs are roughly parallel to the floor, letting your hands lend just enough support to keep you balanced.
- 5Keep your knees tracking in line with your toes and your heels flat on the floor throughout the descent.
- 6Pause briefly at the bottom, then drive up through your heels, straightening your knees and hips back to standing.
- 7Use your hands only as much as needed for balance and assistance, and aim to rely on your legs more as you get stronger.
- 8Complete your reps, then step back from the support and stand tall to finish.
Technik-Tipps
- Sit your hips back as if reaching for a chair behind you, rather than letting your knees shoot forward first.
- Keep your weight centered over your midfoot and heels so you drive up powerfully from the bottom.
- Use the support for light balance and assistance, not to pull yourself up — let your thighs do the work.
- Control the lowering phase over about two seconds instead of dropping quickly, to keep tension on the muscles.
- Keep your chest up and back flat the whole way down to protect your lower back.
Häufige Fehler
- Pulling hard on the support to haul yourself up, which shifts the work off your thighs and removes the training effect.
- Letting your heels lift off the floor, which pushes you onto your toes and strains the knees.
- Letting your knees cave inward, which stresses the knee joints and weakens your drive out of the bottom.
- Rounding the lower back at the bottom of the squat, which puts the spine at risk under load.
- Cutting the depth short with shallow reps, which limits how much the quads, glutes, and hamstrings are worked.
Häufig gestellte Fragen
What muscles does the bodyweight supported squat work?
It mainly works the thighs, especially the quadriceps, with the glutes and hamstrings assisting as you lower and stand back up.
Is the bodyweight supported squat good for beginners?
Yes. Holding a fixed support for balance and light assistance makes it ideal for beginners learning squat form, building confidence, or recovering balance and leg strength.
How wide should my stance be?
About shoulder-width with your toes turned slightly outward works well. Find the width where you can reach parallel depth comfortably with your heels flat and knees tracking over your toes.
How many sets and reps should I do?
A sensible starting point is 2 to 4 sets of 10 to 15 reps. As your legs get stronger, lean less on the support to make each rep more challenging.
How is it different from a regular bodyweight squat?
It is the same movement but you hold a fixed support for balance and a little assistance. That makes it easier and steadier, so it is a good stepping stone toward unsupported bodyweight squats.
