Squat

The squat is one of the most useful strength exercises you can do. It builds lower-body strength, improves control, and supports everyday movements like sitting, standing, lifting, and climbing stairs.

Equipment Needed

• None required
• Optional: dumbbells or kettlebell for extra resistance

Primary Muscle Groups

• Quadriceps (front of the thighs)
• Glutes
• Hamstrings
• Core
• Calves

How to Do the Squat

1. Stand tall with your feet about shoulder-width apart and your toes turned slightly out.
2. Brace your stomach and start the movement by sending your hips back.
3. Bend your knees and lower yourself as if sitting down.
4. Keep your chest up and your feet flat on the floor.
5. Lower as far as you can while staying in control.
6. Push through your feet to stand back up.

Tips for Best Results

• Keep your chest lifted and avoid collapsing forward.
• Let your knees track in line with your feet rather than falling inward.
• Only go as low as you can without losing position.
• Start with your own body, then add weight once the movement feels solid.
• If your knees, hips, or lower back feel off, adjust early and focus on training around injury.

The squat is a foundational movement. Done well, it builds strength, confidence, and the ability to move well through everyday life.

When to Use This Exercise

Squats fit into almost any lower-body or full-body routine. They also pair naturally with single-leg movements like lunges to build more balanced strength.

You can use them at home or in a gym, with or without extra weight. Start with controlled reps and build gradually.

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