Squat
The squat is arguably the single best gym exercise for the lower body — a true compound movement that builds strength in the quads, glutes, hamstrings and core all at once.
Equipment
Bodyweight (or add load)
Difficulty
beginner
Sets & reps
3-4 sets · 10-15 reps
Muscles worked
Quads, Glutes, Hamstrings, Core
The foundational lower-body movement, bending at the hips and knees to lower the body and stand back up, training nearly every major leg muscle at once.
How to do it
- Stand with feet shoulder-width apart, toes turned slightly out.
- Brace your core and push your hips back as you bend your knees.
- Lower until your thighs are at least parallel to the floor, keeping your chest up.
- Keep your knees tracking over your toes, not caving inward.
- Drive through your heels to stand back up to full extension.
Coaching tips
- Start with bodyweight squats to nail the pattern before adding a barbell, dumbbells, or a goblet hold.
- Keep your weight balanced through your whole foot, not just your toes or heels.
- Depth matters more than load when you're learning — go as deep as your mobility allows with good form.
Common mistakes
- Letting the knees collapse inward during the descent.
- Rounding the lower back at the bottom of the squat.
Frequently asked questions
How deep should I squat?
Aim for at least thighs-parallel-to-the-floor depth while keeping a flat back and controlled knee position — go deeper if your mobility comfortably allows it.
Can I build a home gym around just squats?
Bodyweight and goblet squats are excellent home-gym staples — you can progress a long way with just one dumbbell or kettlebell.
Start tracking your workouts free
GymMonster is free on iOS and Android — or open it right inside Telegram, no download needed. Log your first set in under a minute.
