StrengthBeginnerQuadricepsHamstringsGlutes
Movement atlas
Squat
Quick read
- Category
- Strength
- Difficulty
- Beginner
- Muscles
- Quadriceps, Hamstrings
- Equipment
- Bodyweight
Description
Stand with feet shoulder-width apart, push your hips back as if sitting down, keep your back straight and drive through your heels to return.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Set the feet at a comfortable width, brace the torso, and keep pressure through the whole foot.
- 2Sit the hips down between the knees, then push the floor away to stand.
Common Mistakes
- Allowing the knees to collapse inward.
- Lifting the heels or rounding the back at the bottom.
Tips
- Set the feet at a comfortable width, brace the torso, and keep pressure through the whole foot.
- Sit the hips down between the knees, then push the floor away to stand.
Equipment
Bodyweight
Variations
Read with this exercise
Comparisons and dossiers to choose the right progression without adding noise.
GuideHypertrophy volumeConnect squats, fatigue and useful sets.OpenComparisonSquat vs leg pressCompare global movement and machine work.OpenDossierStrength without equipmentUse a squat variation in the bodyweight base.OpenDossierHypertrophy & progressionPut the squat inside lower-body volume choices.Open
Related Exercises
Progressions
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Regressions
Easier variants to get started
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