Squat Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: quadriceps
- secondary: gluteal, hamstring
- tertiary: calves
- quaternary: abs, lower back, obliques
How to perform?
Squat primarily refers to Back Squat , but also ,,squat" refers to other variants of squat (check the variants tab bellow to learn more).
A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.
The squat is arguably the best exercise for building leg muscles. Because it's a compound exercise and it involves a lot of muscles, joints, and tendons, it not only builds muscle but it strengthens your core.
Steps to perform:
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Keep your chest up, shoulders back, and core engaged.
- Lower your body by bending at the hips and knees simultaneously.
- Aim to bring your thighs parallel to the ground or as far as comfortable.
- Ensure your knees stay aligned with your toes, not extending beyond.
- Maintain a straight back and avoid rounding your shoulders.
- Press through your heels to return to the starting position.
- Keep the movement controlled, emphasizing proper form.
- Breathe in on the descent and exhale as you push back up.
Variations
ATG Squat
compoundBulgarian Split Squats
compoundClose-Stance Barbell Squat
compoundFront Barbell Squat
compoundHack Squat
compoundHeel-Elevated Front Squat
compoundHigh Bar Squat
compoundPause Squat
compoundReverse Hack Squat
compoundSafety Bar Close-Stance Squat
compoundSmith Machine Bulgarian Split Squat
compoundSmith Machine Squat
compoundSumo-Stance Barbell Squat
compoundSquat with Core Twist
compoundPit Shark Squat
compound
Similar Exercises
Alternating Lunges
compoundDumbbell Sumo Squats
compoundFront Loaded Cable Squat
compoundFront Rack Reverse Lunge
compoundJump squat with pulse
compoundLeg Press
compoundLeg Press with Resistance Bands
compoundLunges
compoundNautilus Chest Press
compoundPlank to jump squat
compoundPoliquin Step-Up
compoundSide Push-Ups
compoundSingle Leg Press
compoundSissy Squats
compoundSmith machine front squat
compoundSmith Machine Lunges
compoundSquat Jumps
compoundSquat Static Holds
compoundStep ups
compoundSumo Deadlift
compoundWalking Barbell Lunge
compoundWalking Dumbbell Lunge
compoundWeighted Sissy Squats
compoundBooty Bodyweight Donkey Glute Kicks
isolationLeg Lifts With Cris-Cross Movement
isolationQuad Extensions (Leg Extensions)
isolationSingle-Leg Quad Extensions
isolationSquat Walk
isolationCycling Machine
cardioJogging-Treadmill
cardioWalking-Treadmill
cardioProwler Sled
plyometricReverse static plank
isometricWall Sits
isometric