Squat
Feet shoulder-width apart, sit back as if onto a chair.
Muscles worked · Primary
QuadsGlutes
Secondary
HamstringsAbs
Equipment
No equipment
Updated: September 26, 2026
How to do it, step by step
- Stand with your feet shoulder-width apart, toes turned out slightly.
- Push your hips back and down as if sitting into a chair, chest up.
- Lower until your thighs are parallel to the floor, or as low as you can keep a straight back.
- Drive through your whole foot to stand up and squeeze your glutes at the top.
Common mistakes
- Letting your knees cave in.
- Lifting your heels.
- Rounding your back on the way down.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
A plan with Squat, built for you
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.