Squat

The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.

Exercise Details

Level
Beginner
Body Area
lower
Type
squat
Mechanics
Compound
Required Equipment
Bodyweight
Bodyweight-only
Target Muscle Groups
Primary
Quads
Secondary
Glutes

Setup

Stand with feet shoulder-width apart, toes slightly pointed out. Maintain a neutral spine and engage your core. Keep your weight on the mid-foot.

Instructions

1. Lower your hips back and down as if sitting in a chair.
2. Keep your chest lifted and spine neutral.
3. Stop when thighs are parallel to the floor.
4. Drive through your heels to return.
5. Maintain knee alignment.

Common Mistakes

1. Knees caving inward (valgus).
2. Rounding the lumbar spine.
3. Shifting weight to the toes.

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