Also known as: air squat, bodyweight squat, deep squat, parallel squat

What is Squat?

A squat is a basic bodyweight lower-body exercise where you bend hips and knees to lower your hips toward the ground and return to standing. It primarily targets the quadriceps, glutes, hamstrings and calves, and is classified as an easy-level movement suitable for beginners with proper form.

How to Do Squat

  1. Setup stance: Stand feet shoulder-width apart, toes slightly turned out; engage core and retract shoulders to maintain a neutral spine and protect the back.
  2. Initiate descent: Push hips back as if sitting, bend knees and keep chest up; keep weight through mid-foot to heel and track knees over toes.
  3. Reach depth: Lower until thighs are at least parallel to the floor or comfortable depth while keeping a neutral spine and full foot contact for stability.
  4. Drive up: Press through heels and mid-foot, extend hips and knees together, and squeeze glutes at the top without overarching the lower back.
  5. Breathe and reset: Inhale on the descent and exhale as you stand; reset stance and form between reps to avoid fatigue-related breakdown and reduce injury risk.

Muscle Groups

Quadriceps, Calves, Hamstring, Glutes

Description

Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.

Begin the movement by flexing your knees and hips, sitting back with your hips.

Continue down to full depth if you are able, and reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of squats?

Squats build lower-body strength, improve hip and knee stability, enhance athletic power and mobility, and stimulate core engagement. They also increase calorie burn and support functional movement for daily activities when done consistently.

What common squat mistakes should I avoid?

Avoid rounding the lower back, letting knees cave inward, lifting heels, and collapsing the chest. These faults shift load away from target muscles and raise injury risk, so focus on stable feet, controlled tempo, and core bracing.

How can I progress or regress the squat?

Progress by adding weight (goblet or barbell), increasing reps, or trying single-leg variations like split squats. Regress with shallower range, assisted box squats, or sit-to-stand drills. Always master form before increasing load or complexity.