Squat
Muscles worked
Instructions
- 1This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- 2Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- 3Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.
- 4Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.
- 5Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
- 6Repeat for the recommended amount of repetitions.
About Squat
The barbell squat is the king compound exercise for the lower body. Bar placed on the upper back, feet shoulder-width, you bend the hips and knees to descend until the thighs pass horizontal, then rise by pushing through the heels. It massively recruits the quads, glutes and hamstrings, with strong trunk bracing to keep the torso solid. It is one of the best strength and mass builders there is. Keep the back flat, the knees tracking over the feet and the bar stacked over the mid-foot. Depth depends on your mobility: descend as far as your back stays straight and your heels stay on the floor.
check_circleBenefits
- check_circleBuilds strength and size across the entire lower body
- check_circleStrengthens core bracing and the lower back
- check_circleDrives a strong stimulus for overall muscle growth
lightbulbExecution tips
- lightbulbSet feet shoulder-width apart with toes slightly out
- lightbulbDescend at least until thighs are parallel to the floor
- lightbulbKeep your chest tall and your core braced
- lightbulbDrive through the heels while pushing the knees out
warningCommon mistakes
- warningLetting the knees cave inward on the way up
- warningLetting the heels lift off the floor while descending
- warningRounding the lower back at the bottom
- warningNot going deep enough and cutting the range short
helpFrequently asked questions
How deep should I squat?expand_more
Descend at least until your thighs are parallel to the floor. Going deeper recruits the glutes more, provided your mobility allows it without rounding the back.
Is squatting bad for your knees?expand_more
Done with good technique, squats strengthen the knees. Pain usually comes from poor form or excessive load, not the movement itself.
Should I squat below parallel?expand_more
Descending until the thighs pass horizontal, or a bit lower, maximises leg and glute work, if your mobility allows it without rounding the back or lifting the heels. Do not force depth at the cost of technique.
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