Squat
enums.exercise_tag.STRENGTHenums.exercise_tag.FUNCTIONAL
exercise_detail.body_part: enums.body_part.LEGS
exercise_detail.description
The squat is a fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It is performed by lowering the hips from a standing position and then returning to standing, while keeping the back straight and feet flat on the ground.
exercise_detail.how_to_perform
- Stand with feet shoulder-width apart, toes slightly pointed out.
- Engage your core and keep your chest up.
- Bend your knees and push your hips back as if sitting in a chair.
- Lower your body until your thighs are at least parallel to the ground.
- Ensure your knees are tracking over your toes without collapsing inward.
- Push through your heels to return to the starting position.
- Maintain a neutral spine throughout the movement.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Keep your weight on your heels to maintain balance and stability.
- Focus on keeping your chest lifted to avoid rounding your back.
- Use a mirror or have a partner check your form to ensure proper alignment.
- Start with bodyweight squats before adding weights to master the form.
- Breathe in as you lower down and exhale as you push up.
- Warm up properly before squatting to prevent injury.
exercise_detail.common_mistakes
- Allowing knees to cave inward during the movement.
- Rounding the lower back at the bottom of the squat.
- Not keeping the chest up and shoulders back.
- Letting heels lift off the ground.
- Descending too quickly without control.
- Not reaching full depth, stopping too high.
- Leaning too far forward, shifting weight onto toes.
- Failing to engage core muscles for stability.
- Using momentum instead of muscle engagement to rise.
- Placing feet too close or too wide apart for balance.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
exercise_detail.app_ad.title
exercise_detail.app_ad.description
