- Feels in
- Quadriceps, glutes, hamstrings, core
- Needed
- Barbell and rack
Step by step
- 1Place the barbell on your upper back, just below your neck, and squeeze your shoulder blades together so it rests on a muscle shelf.
- 2Step out of the rack, feet shoulder-width apart, toes turned slightly out. Breathe into your belly and brace your torso.
- 3Lower by bending your knees and hips at the same time, until your hip crease drops below your knee or as far as your back stays neutral.
- 4Push your whole foot into the floor and stand up; breathe out past the hardest point.
Watch for
- Chest high, eyes straight ahead
- Knees out, not in
- Whole foot stays flat
Common mistakes
- Heels lifting off — usually too little ankle mobility or too wide a stance.
- Hips shooting up first, turning it into a half deadlift.
- Going deeper than your back can stay neutral, with a pelvic tilt at the bottom.
Too heavy
Squat to a bench, or a goblet squat with one dumbbell in front of your chest.
Too light
Front squat or a two-second pause at the bottom.
Injury prevention —
Let your knees track in line with your toes, do not go deeper than your hip mobility allows and build up the weight gradually.
Frequently asked questions
Which muscles does the Squat train?
Quadriceps, glutes, hamstrings, core
What do you need for the Squat?
Barbell and rack
What are common mistakes in the Squat?
Heels lifting off — usually too little ankle mobility or too wide a stance. Hips shooting up first, turning it into a half deadlift. Going deeper than your back can stay neutral, with a pelvic tilt at the bottom.
What if the Squat is too hard?
Squat to a bench, or a goblet squat with one dumbbell in front of your chest.
How do you make the Squat harder?
Front squat or a two-second pause at the bottom.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
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