How Many Bodyweight Squats Should You Be Able to Do?

A BOXROX feature revisits a simple but revealing benchmark: how many bodyweight squats you can perform with good depth and control. The article points out that this humble movement tests lower-body muscular endurance, mobility, balance, and even cardiovascular fitness when done for higher reps. It isn’t about a single number; it’s about how your squat quality and capacity reflect your current training state and readiness for more demanding moves.

Why it matters for push-ups

Your ability to squat deeply and reset your pelvis and core carries over to push-ups. Strong legs and a stable spine support a solid plank position, while ankle and hip mobility reduce compensations during the descent and ascent. Training squats with mindful depth builds the base for steadier, more powerful push-ups, particularly as you fatigue or when you add tempo work or higher-rep sets. In short, a solid squat foundation supports upper-body work by improving posture, core stability, and leg drive that can translate into more efficient push-ups and better endurance on higher-rep sets.

PUSHapp take

Think of this as a contextual benchmark, not a fixed target. Use it to guide progression alongside your push-ups and other bodyweight moves. Prioritize technique over chasing a number, and let the squat test inform your training phase, volume, and tempo. A well-rounded approach to squats can help you push through fatigue in push-ups and maintain form under load.

Try this

• Baseline test: Do 3 sets to failure of bodyweight squats with full depth (hips below knee) and controlled tempo (2 seconds down, 1 up). Rest 2–3 minutes between sets. Record the max reps per set and the depth you’re able to maintain.
• Four-week progression: Start with 3x8–12 reps at a comfortable depth. Each week, try to add 1–2 reps or increase depth slightly while maintaining control.
• Mobility and activation: Add ankle dorsiflexion drills, hip hinges, and glute activation work 2 days per week to support depth and alignment.
• Push-up pairing: After squats, finish with a short push-up block (e.g., 3x6–10) to connect leg endurance with upper-body work and reinforce stable form under fatigue.

Source: BOXROX

2 min read.

Source: BOXROX. PUSHapp commentary is original and based on the public RSS summary.