Squats
Strong legs. Stronger you.
Build strength, boost confidence, and feel amazing. A fundamental movement that strengthens your lower body, improves mobility, and supports everyday activities.
Benefits
- Builds lower body strength and muscle
- Improves balance and stability
- Enhances mobility and flexibility
- Boosts metabolism
- Supports bone health
- Improves posture and core strength
- Functional movement for daily life
Muscles worked
Glutes (Gluteus Maximus) Quadriceps Hamstrings Calves Core (Stabilizers)
Step by step
1
Start
Stand with feet hip-width apart, toes slightly out. Chest up, core engaged.
2
Lower
Push your hips back and bend your knees. Lower down as if sitting in a chair.
3
Bottom
Go down until your thighs are at least parallel to the floor. Knees in line with toes.
4
Drive up
Push through your heels, engage your glutes and quads, and stand back up.
5
Repeat
Squeeze your glutes at the top. Repeat for the desired reps.
Find your version
1. Bodyweight SquatBeginner
- Great for beginners
- Focus on form
2. Goblet Squat
- Adds resistance
- Builds strength
3. Sumo Squat
- Targets inner thighs
- Great for hip mobility
4. Split Squat
- Improves balance
- Great for unilateral strength
5. Squat to Chair
- Safe option
- Perfect for beginners or rehab
6. Jump SquatAdvanced
- Explosive power
- Advanced level
Common mistakes to avoid
- Knees caving in
- Leaning too far forward
- Heels lifting off the ground
- Not going low enough
How much, how often
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 6–10 | 3–4 | 60–90 sec |
| Muscle growth | 8–12 | 3–4 | 45–60 sec |
| Endurance | 12–20 | 2–3 | 30–45 sec |
| Fat loss | 15–25 | 3–4 | 30–45 sec |
Progress over perfection — add reps, weight, or sets to keep improving.
Tips for best results
- Warm up before you start
- Focus on form, not speed
- Engage your core
- Breathe — inhale down, exhale up
- Go at your own pace
- Be consistent
- Fuel your body, rest and recover