Squat

Difficulty:
★★★

The squat is a compound lower body exercise where the lifter bends their knees to lower their hips towards the ground, then stands back up, targeting the quadriceps, hamstrings, glutes, and core.

Movement

The squat begins with the lifter setting up under a loaded barbell, either on the back (back squat), front shoulders (front squat), or overhead (overhead squat). The lifter braces their core, keeps their chest up, and descends by bending their knees and hips until the thighs are parallel to the ground or below parallel. They then drive through the heels to return to the starting position.

Purpose

The squat is a foundational movement for lower body strength and development. It targets the quadriceps, hamstrings, glutes, and core while also improving mobility and stability.

Benefits

  • Builds lower body strength and muscle mass
  • Improves mobility and flexibility in the hips, knees, and ankles
  • Enhances core stability and balance

Common Usage

Squats are a staple exercise in strength training, powerlifting, Olympic weightlifting, and CrossFit workouts.

Muscle Groups Worked

Primary Muscle Groups

  • Quadriceps
  • Hamstrings
  • Glutes

Secondary Muscle Groups

  • Core
  • Lower Back
  • Calves

The squat primarily targets the quadriceps, hamstrings, and glutes, while also engaging the core, lower back, and calves for stability and support.

How To Do A Squat

Master the squat with this step-by-step guide, focusing on proper form, technique, and safety.

  1. Setup

    Position the barbell on a squat rack at an appropriate height for the chosen squat variation (back, front, or overhead). Approach the barbell and grip it with hands just outside shoulder-width apart.

  2. Lift Off

    Brace the core, lift the barbell off the rack, and step back to clear the hooks. Take a step or two back to create space for the squat.

  3. Descent

    Initiate the movement by bending the knees and hips, lowering the body towards the ground while keeping the chest up and back straight. Descend until the thighs are parallel to the ground or below parallel.

  4. Ascent

    Drive through the heels, extend the hips and knees simultaneously, and return to the starting position with control. Maintain a neutral spine and avoid leaning forward excessively.

Tips

  • Maintain a neutral spine throughout the movement to minimize stress on the lower back and maximize force transfer to the legs.
  • Keep the knees tracking in line with the toes to prevent valgus collapse and reduce the risk of knee injury.
  • Engage the core and glutes to stabilize the pelvis and maintain proper alignment during the squat.
  • Adjust foot stance and angle based on individual comfort and mobility to optimize squat depth and performance.

Common Mistakes

  • Leaning too far forward or rounding the lower back, which can lead to spinal stress and injury. Focus on keeping the chest up and back straight throughout the movement.
  • Allowing the knees to collapse inward (valgus collapse), which can strain the ligaments and lead to knee pain or injury. Keep the knees tracking in line with the toes.
  • Failing to achieve proper depth (thighs parallel to the ground or below), which limits muscle activation and strength development. Work on mobility and flexibility to improve squat depth over time.

ScalingOptions

  • Use lighter weights or perform squat variations (e.g., goblet squat, bodyweight squat) to focus on technique and mobility before progressing to heavier loads.
  • Incorporate tempo squats (slow eccentric or concentric phases) to increase time under tension and develop strength throughout the full range of motion.
  • Utilize assistance exercises such as lunges, step-ups, or leg presses to target specific muscle groups and movement patterns.

Safety Tips

  • Perform a thorough warm-up to prepare the muscles, joints, and nervous system for the demands of the squat.
  • Use proper lifting shoes with a stable heel and supportive structure to improve balance and stability during the squat.
  • Listen to your body and avoid pushing through pain or discomfort, especially in the knees, hips, or lower back. Stop immediately if you experience any sharp or shooting pain.
  • Work within your limits and gradually increase the weight and volume of squat training to allow for adaptation and minimize the risk of overuse injuries.

Squat Strength and Hypertrophy

Build lower body strength and muscle mass with this squat-focused workout.

Equipment you will need

  • Barbell
  • Weight Plates

Steps

  • Perform 5 sets of 5 reps of back squats at 75-80% of your one-rep max (1RM). Rest 2-3 minutes between sets.
  • Superset back squats with Romanian deadlifts, aiming for 4 sets of 8-10 reps of each exercise. Rest 90 seconds between sets.
  • Finish the workout with 3 sets of 12-15 reps of Bulgarian split squats to target each leg individually and improve balance.
squat
Weightlifting
Legs
Compound