Liftworthy
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Liftworthy

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 itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  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
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 41
Target tensionFair
Loaded stretchGood
ProgressionWeak
Low costExcellent

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

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

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

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