You are here:   Home » Categories » Lower Body » Squat


  • force push
  • level beginner
  • category lower body
  • movement compound

The squat is a staple and very effective exercise for toning and defining several major muscle groups of the lower body, primarily the quadriceps and glute muscles, as well as the lower back. 


  • Start by standing with arms extended forward, feet shoulder-width apart and toes pointing forward.
  • Bend at the hips while simultaneously bending at the knees, keeping back straight.
  • Proceed until thighs are parallel to the floor.
  • Extend the hips to return to the start position.

Tips and Tricks


Throughout the movement, keep your core contracted to prevent undue stress on your lower back.

Both your torso and your lower legs should not exceed a 30 degree angle from perpendicular to the floor. To avoid exceeding this angle, you should imagine as if your knees were a fulcrum and your hips are the lever. Your hips should be pushed as far back as possible throughout the movement. Due to this, the squat does require hamstring flexibility. If you feel it difficult to reach a 90 degree angle at your knees, increasing hamstring flexibility may help with this. 

Keep your knees pointed forward throughout the movement and do not let them collapse medially/inwards.

Muscles Used
legend Target muscle Synergist muscles Stabilizer muscles
go back
go front