Squat

Target Muscles

Quadriceps, Glutes

Secondary Muscles

Hamstrings, Core, Lower Back

Equipment

Barbell, Bodyweight

Sets/Reps Guidance

Beginners: bodyweight squats, 3 sets of 12-15 reps, before progressing to loaded squats. Intermediate/Advanced: 3-5 sets of 5-10 reps.

Instructions

Starting Position: Stand with feet shoulder-width apart, toes slightly turned out. If using a barbell, position it on your upper back (not your neck).

Movement: Bend your hips and knees to lower your body as if sitting into a chair, keeping your chest up and knees tracking over your toes. Descend until thighs are at least parallel to the floor, then drive back up through your heels.

Breathing: Inhale before descending and brace your core, exhale as you drive back up.

Common Mistakes

Letting the knees cave inward.
Rounding the lower back at the bottom of the movement.
Not reaching sufficient depth (partial squats).

Safety Considerations

Master bodyweight squat form before adding load.
Use a squat rack with safety pins when lifting heavy.
Keep your knees in line with your toes throughout the movement.

Frequently Asked Questions

When performed with correct form and progressive loading, squats are generally safe and can actually strengthen the muscles and connective tissue around the knee.

Aim for at least parallel (thighs parallel to the floor), going deeper if your mobility comfortably allows it without your lower back rounding.

Related Exercises

Lunges