Squat

Quads, GlutesBodyweight

The squat is the ultimate fundamental movement for building strong legs and glutes, boosting functional power for real-life movement.

How to do it

1Stand tall with feet shoulder-width apart or slightly wider, toes turned out slightly, chest up, and eyes forward.

2Break at your hips and knees to sit back and down like you are sitting into an invisible chair, tracking knees over toes.

3Lower until your thighs are parallel to the floor or deeper if mobility allows, keeping your back straight.

4Keep your weight distributed evenly across your feet, making sure your heels stay firmly planted.

5Drive through your heels to return to standing, squeezing your glutes locked out at the top.

Common mistakes

Rounding your back, especially in the lower spine. Keep your core tight and chest open throughout.

Lifting your heels off the floor, which points to tight ankles or poor weight distribution.

Letting your knees cave inward. Keep your knees pushed out in line with your toes.

Cutting depth short. Aim to lower until parallel unless joint discomfort stops you.

Breathing

Inhale as you sit down into the squat, and exhale as you drive back up to standing.

Make it harder or easier

To scale down: Practice squatting to a chair or bench, or hold onto a wall or doorframe for balance.

To level up: Increase reps or slow down the lowering phase (3-4 seconds down) to boost time under tension.

Advanced options: Try jump squats or single-leg pistol squats once standard bodyweight form is solid.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.