Squats
Squats are a fundamental lower body exercise that targets the quadriceps, glutes, and hamstrings. Essential for building leg strength and functional movement.
Duration
3 min
Calories
30-50
Sets
3 sets
Reps
10-20 reps
How to Perform
- 1
Stand with feet shoulder-width apart, toes slightly turned out
- 2
Keep your chest up and core engaged
- 3
Lower your body by bending at hips and knees
- 4
Go down until thighs are parallel to the floor
- 5
Push through your heels to return to starting position
Muscles Worked
Pro Tips
Keep your knees in line with your toes
Don't let your knees cave inward
Keep your weight on your heels
Maintain a neutral spine throughout
Benefits
Builds lower body strength and power
Improves mobility and functional movement
High carryover to sports and daily life
Common Mistakes
Heels lifting off the ground
Knees caving inwards
Rounding the lower back at depth
Exercise Variations
Chair Squats (Easier)
Goblet Squats (Moderate)
Jump Squats (Harder)
Pistol Squats (Advanced)
Alternatives
Safety Notes
Start with bodyweight before adding load
Don't squat if you have knee pain
Focus on mobility if you can't reach full depth