SQUAT
Foundational Lower-Body Strength
Primary Muscles
Exercise Description
Stand with feet shoulder-width apart, chest up, and back straight. Lower hips back and down, knees over toes. Go as low as possible, then push through heels to rise. Repeat.
How To Perform
Set your stance with feet about shoulder-width apart, toes slightly turned out, chest up, and spine neutral.
Brace your core and initiate the movement by pushing your hips back while bending your knees, keeping them tracking over your toes.
Lower under control to a comfortable depth while maintaining a neutral spine and heels flat on the floor.
Drive through your heels to stand up, squeezing your glutes at the top. Reset and repeat for reps.
Expert Tips
Keep knees tracking toes - Avoid letting your knees cave inward; gently push them out as you descend and rise.
Maintain a proud chest - Keep your chest up and core braced to prevent rounding the lower back.
Balance through mid-foot and heels - Distribute weight evenly and avoid shifting onto your toes.
Control the tempo - Use a smooth, controlled descent and a strong, explosive ascent for best results.
Common Mistakes
Knees caving inward - This compromises knee alignment and reduces force production.
Rounding the back - Losing spinal neutrality increases injury risk; keep the core braced throughout.
Heels lifting off the floor - Shifting to the toes reduces stability and glute engagement.
Info – Squat
Squats are a fundamental exercise that target the lower body, primarily the quadriceps, hamstrings, and glutes. A common mistake is allowing knees to cave inward; instead, keep them aligned with your toes. Avoid rounding your back by engaging your core throughout the movement. To adapt for beginners, start with bodyweight squats, gradually adding weights as strength improves. For advanced variations, try goblet or jump squats. Maintain proper form by keeping your chest up and weight distributed through your heels. Squats can enhance functional strength, improve balance, and support joint health when performed correctly.
Equipment Required
No equipment needed.