What is Squat?
A squat is a fundamental bodyweight lower-body exercise that involves bending at the hips and knees to lower your hips toward the floor. It primarily targets the quadriceps, glutes, hamstrings and calves. Difficulty: easy — suitable for beginners with attention to safe form and depth.
How to Do Squat
- Set stance: Stand feet shoulder-width, toes slightly turned out, weight on heels. Keep chest up and shoulders relaxed before starting the movement.
- Brace core: Inhale, tighten your core and pull shoulder blades down. Maintain a neutral spine and look forward to protect lower back during the squat.
- Initiate descent: Push hips back as if sitting, bend knees while keeping knees tracking over toes. Move slowly and control breath throughout the lowering phase.
- Reach depth: Aim for thighs parallel to the floor or deeper if mobility allows. Keep knees outward and weight on heels, not toes, for joint safety.
- Drive up: Press through heels, extend hips and knees to stand, exhaling as you rise. Keep chest up and avoid collapsing the knees inward.
Muscle Groups
Quadriceps, Hamstring, Calves, 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
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of squats?
Squats build lower-body strength, increase glute and quadriceps activation, improve hip mobility and functional movement, and boost calorie burn. They also strengthen connective tissues and support balance, making everyday activities easier with proper form.
What common mistakes should I avoid when doing squats?
Avoid rounding the lower back, letting knees cave inward, rising onto the toes, and using shallow range of motion. Keep a neutral spine, knees tracking over toes, and weight on the heels to reduce injury risk.
How can I progress the squat or modify it if I'm a beginner?
Beginners can use box squats, reduced depth, or assisted squats holding a chair for stability. Progress by increasing depth, adding tempo work, single-leg variations like split squats or pistols, or adding dumbbells once form is consistent.