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Exercise Library / Squat

Squat

The squat is the foundation of lower-body strength.

Strength Training

What this exercise does

The squat is the foundation of lower-body strength. You can do it with body weight, dumbbells, a barbell, a band or a suspension trainer. Each version builds the thighs and glutes and keeps you independent in daily life.

At a glance

Muscles worked
Quads, Glutes
Experience
Intermediate

How to do it

  1. Stand with your feet shoulder-width apart, toes slightly out.
  2. Brace your belly and keep your chest tall.
  3. Push your hips back and bend your knees to lower.
  4. Go down until your thighs are about level with the floor, or as far as is comfortable.
  5. Drive through your feet to stand. Do 8 to 10 reps.

Common mistakes

  • Letting the knees cave in.
  • Heels lifting off the floor.
  • Rounding the back.

Make it easier or harder

Make it easier

Use body weight only and squat to a chair.

Make it harder

Add load in the form of dumbbells or a barbell, or slow the lowering.

Keep it safe

Add weight only when body-weight squats feel easy and solid. Use a rack with safety arms for a barbell.

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