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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.

See all variants of this movement→
How to doTips
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.

Similar Exercises

Angled Leg Press
Leg Press
Front Squat
Bulgarian Split Squat
Dumbbell Jump Squat
Skater Squat
Stalled Squat
Wall Sit

Related Guides

What Muscles Do Squats Work? (Complete Breakdown)
Best Glute Exercises Ranked for Size and Strength (2026 Guide)
Best Quad Exercises Ranked for Size and Strength (2026 Guide)
Squat: Back vs Front vs Goblet vs Bulgarian Split — Which Variation Builds the Best Legs?

This exercise in Workout Days

Extensive Routine
Leg Day: Power Surge
Advanced
8 weeks
Full Body Beginner
Leg Day Power-Up
Beginner
8 weeks
Bodybuilding Split Advanced
Legs & Shoulders Power Day
Advanced
16 weeks
Hypertrophy Focus Intermediate
Legs & Core Power
Intermediate
10 weeks
Beginner Full Body Routine
Total Body Blast
Beginner
6 weeks
Beginner Upper/Lower Split
Lower Body Strength Builder
Beginner
8 weeks
Bodyweight Basics for Beginners
Bodyweight Blast
Beginner
4 weeks
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