This exercise involves standing with feet shoulder-width apart, bending the knees and lowering the hips until the thighs are parallel to the ground, and then standing back up. It primarily works the muscles in the legs and glutes.

Muscle Group

Equipment Required

Squat Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Engage your core and keep your chest lifted as you lower your hips down and back as if you are sitting in a chair.
  3. Keep your knees in line with your toes and your weight in your heels.
  4. Lower down until your thighs are parallel to the ground or as low as you can comfortably go.
  5. Push through your heels to stand back up to the starting position.
  6. Repeat for desired number of reps.

Squat Form & Visual


Squat Benefits

  • Strengthens the lower body muscles, including the quadriceps, hamstrings, and glutes
  • Improves overall lower body stability and balance
  • Increases core strength and stability
  • Can improve mobility and flexibility in the hips and ankles
  • May help to improve posture and reduce lower back pain
  • Can be modified to target different muscle groups or accommodate different fitness levels

Squat Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Core

Squat Variations & Alternatives

  • Front squat
  • Back squat
  • Sumo squat
  • Goblet squat
  • Overhead squat
  • Zercher squat
  • Pistol squat
  • Bulgarian split squat
  • Box squat
  • Jump squat