The squat is a compound exercise for the lower body, that primarily targeting your quadricep and glutes. It is a very functional exercise that leads to stronger bones, ligaments and tendons.

  • Bodyweight
  • Compound

Squats naturally help build leg muscles, but also create an anabolic environment that promotes muscle building. Squats can be done anywhere, even when you’re brushing your teeth. You can also multitask by adding another exercise to make them harder.

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Suggested Equipment

Benefits of a Squat

  • It tones and strengthens your thigh muscles and buttocks
  • It is an effective way to burn calories very easily
  • It improves balance and makes you a better runner
  • It improves overall body strength that you need to make various types of movements in sports like tennis, soccer, basketball and other.
  • When done correctly and regularly, it can prevent all type of physical stress related injuries.

Muscles Worked

Anterior (Front)

  • Rectus Femoris
  • Sartorius
  • Pectineus
  • Adductor Longus
  • Vastus Medialis

Posterior (Back)

  • Gluteus Maximus
  • Gluteus Medius
  • Biceps Femoris
  • Semitendinosus
  • Semimembranosus
  • Adductor Magnus

How to Do a Bodyweight Squat

Fitness model performing a body weight squat
Fitness model performing a body weight squat
  1. Stand with your head facing forward, keep your shoulders straight and chest held up and out.
  2. Feet shoulder width apart, toes pointed slightly outwards and squeeze your glutes
  3. Sit back and down, imagine sitting on an invisible chair. Keeping your body square with your feet.
  4. As you descend extend your arms in front of you, to help maintain balance
  5. Bring your thighs parallel to the floor or as low as your can. Make sure your heels remain flat by pushing your weight backwards.
  6. Push through your heels to bring yourself up to the starting position.