Basic Squat

Person performing a bodyweight squat, starting upright with arms at the sides and extending both arms forward while lowering into a squat

TARGET MUSCLES:

  • Quadriceps: Muscles at the front of the thighs that extend the knees as the body rises from the squat.
  • Gluteus maximus: Buttock muscle primarily responsible for extending the hips during the upward movement.
  • Adductor magnus: Inner thigh muscle that assists with hip extension and stabilization.
  • Hamstrings: Muscles at the back of the thighs that assist with hip stabilization and extension.
  • Abdominal and spinal erector muscles: Help stabilize the torso and maintain proper spinal alignment.

START POSITION:

  • Stand upright with the feet approximately shoulder-width apart and the toes pointing slightly outward or in a comfortable natural position.
  • Keep both arms relaxed at the sides of the body, as illustrated.
  • Maintain a neutral spine, keep the chest comfortably lifted and engage the abdominal muscles.
  • Distribute body weight evenly across the feet while maintaining balance.

PROCEDURE:

  • Inhale as you bend the hips and knees, lowering the body into a squat in a slow, controlled motion.
  • As the body descends, extend both arms straight forward to approximately shoulder height to assist with balance.
  • Allow the knees to move in the same general direction as the toes while keeping the feet firmly planted on the floor.
  • Maintain a neutral spine and lower the hips through a comfortable range of motion without losing balance or control.
  • Exhale as you press through the feet and extend the hips and knees to return to the standing position.
  • Lower the arms naturally to the sides as you return to the starting position.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid allowing the knees to collapse inward or the heels to lift excessively during the squat.
  • Precaution: Do not force a squat depth that causes discomfort, loss of balance or excessive rounding of the lower back.
  • Precaution: Keep the movement controlled and avoid bouncing at the bottom of the squat.
  • Beginner variation: Perform a chair squat, lowering toward a stable chair or bench before returning to standing.
  • Advanced variation: Progress to a goblet squat using a dumbbell held securely in front of the chest.