Squat
Lower Body Intermediate Bodyweight

Squat

The squat is the king of lower body exercises. This fundamental movement builds leg strength, improves mobility, and transfers to virtually every athletic activity.

Muscles Worked

Back Core Quads Glutes

How to Perform Squat

  1. 1
    Stand with feet shoulder-width apart, toes pointed slightly outward (15-30 degrees).
  2. 2
    Brace your core and keep your chest up throughout the movement.
  3. 3
    Initiate the squat by pushing your hips back, then bending your knees.
  4. 4
    Lower until your thighs are at least parallel to the ground (or deeper if mobility allows).
  5. 5
    Drive through your whole foot to stand back up, squeezing your glutes at the top.
  6. 6
    Maintain a neutral spine—avoid rounding your lower back or excessive forward lean.

Squat Variations

Other versions of this exercise

Air Squats Bodyweight Back Squat Barbell Front Squat Barbell Goblet Squat Dumbbell Jumping Squat Explosive Pistol Squat Advanced

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Video Tutorial