Step by step instructions, muscle activation and variants for the Bodyweight Supported Squat.
The bodyweight supported squat is a beginner-friendly squat variation where you hold onto a stable support — such as a squat rack upright, door frame, or TRX strap — to assist balance and allow a deeper range of motion. It is commonly used for squat pattern development and mobility improvement.
The Bodyweight Supported Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
