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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4–5 | 3–6 | 3–5 min |
| Hypertrophy | 3–4 | 8–12 | 90 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
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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
- check_circleImproves overall hormonal response by recruiting the largest muscle groups in the body
- check_circleTransfers directly to athletic performance (jumping, sprinting, changing direction)
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
- lightbulbTake a deep breath before descending and brace (Valsalva) to stabilize the trunk under load
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
- warningLooking too high or too low, which throws off the torso's balance
tuneVariations and alternatives
- tuneFront squat — bar racked on the front shoulders, works the quads more and demands good wrist mobility
- tuneGoblet squat — a dumbbell or kettlebell held at chest level, ideal for learning technique safely
- tuneBulgarian split squat — a unilateral variation on a bench that isolates each leg and fixes strength imbalances
- tuneSumo squat — feet set very wide with toes turned out, targets the adductors and glutes more
person_checkWho it's for and level
The squat suits every level, provided the load and depth are matched to your mobility. Beginners benefit from mastering the bodyweight movement pattern before loading a bar, while intermediate and advanced lifters make it the cornerstone of their leg program for building strength and mass. Team-sport and explosive-sport athletes (sprinting, jumping, combat sports) also use it as a base for transferring strength into their discipline.
shieldSafety and precautions
Always warm up the hips and ankles before a heavy set, since limited mobility in these joints is the most common cause of poor technique. Use safety bars or a power rack for near-maximal loads, and don't hesitate to ask for a spotter. Stop the set immediately if you feel sharp pain in the knee or lower back rather than forcing the rep. Anyone with a disc herniation or a recent knee injury should consult a healthcare professional before adding heavy squatting.
calendar_monthWhere to place it in your program
As the base of a leg program, place the squat first while the nervous system is fresh, with 3 to 5 sets of 5 to 10 reps for strength and hypertrophy. Rest 2 to 3 minutes between heavy sets to recover fully. Alternate cycles of heavy load with lower volume and cycles of moderate load with higher volume to keep progressing long term without stalling or burning out.
helpFrequently asked questions
How deep should I squat?
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?
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?
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.
Should I wear a lifting belt for squats?
A belt can help manage intra-abdominal pressure on heavy loads, but it isn't essential below 80% of your max. Learn to brace properly without one first.
Is the front squat better than the back squat?
They're complementary variations: the front squat works the quads more and demands more mobility, while the back squat lets you load heavier and engages the posterior chain more.
How many times a week can I squat?
Two to three sessions per week works for most lifters, varying intensity and volume to allow enough recovery for the legs and lower back.
Does squatting make your thighs disproportionately bigger?
Squats build muscle evenly across the legs; localized bulk depends mostly on genetics and total training volume, not on the squat specifically.
Can I squat without a bar at first?
Yes, bodyweight squats or a light-load goblet squat are an excellent entry point to learn the movement pattern before loading a barbell.
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