The squat trains your quads, glutes and core. Stand with feet about shoulder-width apart, brace your core, sit down and back between your hips while keeping your chest up, then drive up through your whole foot. Master the bodyweight squat before adding weight.
Step by step
| Step | Key points |
|---|---|
| Stance | Feet about shoulder-width, toes turned out slightly |
| Brace | Deep breath, tighten your core |
| Descend | Hips back and down, knees tracking in line with toes |
| Depth | As low as you can with a neutral spine; thighs parallel or lower is a common goal |
| Drive up | Push through mid-foot and heel, chest up, exhale near the top |
Common mistakes and tips
- Knees caving in: push them out in line with your toes.
- Heels lifting: work on ankle mobility or try a slightly wider stance.
- Rounding the lower back at the bottom: reduce depth or weight.
- Progress: bodyweight squat, goblet squat, then barbell back or front squat.
- Try 3 to 4 sets of 6 to 12 reps.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
What muscles do squats work?
Quads, glutes, adductors and core.
Is it bad for knees to go past toes?
Not necessarily; knees traveling forward is normal if it’s comfortable and controlled.
How deep should I squat?
As deep as you can with good form.
