Squat
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Body Part: Legs
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.
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.
What Muscles Work
Primary Muscle:
Secondary Muscles:
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.
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.
Recommended Exercises
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