Legs

Squat

A versatile lower body exercise that builds strength and stability.

A staple compound exercise that targets multiple muscle groups in the lower body, promoting overall strength and hypertrophy.

How to do Tips

Body Part: Legs
Level: Beginner
,
Intermediate
,
Advanced
Muscles: Quads
Glutes
Hamstrings
Modality: Compound
Direction: Push
Equipment: Barbell
Dumbbells
Bodyweight
Goal: Strength
,
Hypertrophy
,
Endurance

How to do:

1. Stand with your feet shoulder-width apart, toes slightly pointing out. 2. Keep your chest up, core engaged, and back straight. 3. Slowly lower your body by bending your knees and pushing your hips back. 4. Descend until your thighs are parallel to the floor or lower if flexibility allows. 5. Push through your heels to return to the starting position. 6. Repeat for 12-15 reps per set. 7. Complete 3-4 sets total.

Tips:

- Keep your knees aligned with your toes throughout the movement. - Avoid rounding your back; maintain a neutral spine. - Use additional weights like dumbbells or a barbell for increased intensity. - Focus on a controlled motion for better muscle engagement.