Squats: Complete Exercise Guide

Overview

The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.

Difficulty Beginner
Category Legs
Equipment None (Bodyweight)
Calories/Min ~8
Tracked by Fitnit Yes - AI Rep Counting

How to Perform Squats

  1. Stand with feet shoulder-width apart, toes slightly pointed outward
  2. Initiate the movement by pushing your hips back as if sitting in a chair
  3. Bend your knees and lower until thighs are parallel to the floor or below
  4. Keep your chest up and weight in your heels
  5. Drive through your heels to return to standing

Form Tips

  • Keep knees tracking over your toes throughout the movement
  • Maintain a neutral spine, don't round your lower back
  • Push your knees outward, don't let them cave inward
  • Keep your weight distributed across your whole foot
  • Go as deep as your mobility allows with proper form

Common Mistakes to Avoid

  • Knees caving inward during the descent or ascent
  • Rising onto toes instead of keeping weight in heels
  • Rounding the lower back at the bottom of the squat
  • Not going deep enough for full muscle activation
  • Leaning too far forward losing balance

Variations

Bodyweight Squat

beginner

Standard squat with no added weight

Goblet Squat

beginner

Holding a dumbbell at chest height

Sumo Squat

beginner

Wide stance targeting inner thighs

Jump Squat

intermediate

Explosive squat with a jump at the top

Bulgarian Split Squat

intermediate

Rear foot elevated single-leg squat

Pistol Squat

advanced

Single-leg squat requiring balance and strength

Barbell Back Squat

intermediate

Loaded squat with barbell on upper back

Front Squat

advanced

Barbell held in front rack position

Benefits of Squats

  • Builds lower body strength and muscle mass
  • Improves hip and ankle mobility
  • Strengthens core and improves posture
  • Boosts metabolism through large muscle group activation
  • Functional movement pattern used in daily life

Muscles Worked

Primary Muscles

Quadriceps, Glutes

Secondary Muscles

Hamstrings, Core, Calves

Frequently Asked Questions

What muscles do squats work?

Squats primarily target Quadriceps, Glutes. Secondary muscles engaged include Hamstrings, Core, Calves. This makes squats an effective compound exercise for building strength in multiple muscle groups.

Are squats good for beginners?

Yes, squats are an excellent beginner exercise. They require no equipment and can be scaled with easier variations like Bodyweight Squat or Goblet Squat or Sumo Squat. Start with proper form at a comfortable level and progressively increase difficulty.

How many squats should I do per workout?

For strength building, aim for 3-5 sets of 6-12 reps of squats. Beginners should start with 2-3 sets of as many reps as they can with good form. For endurance, try higher rep ranges of 15-20 per set. Fitnit can automatically count your reps and track your progress over time.

How many calories do squats burn?

Squats burn approximately 8 calories per minute, though this varies based on body weight, intensity, and fitness level. A 10-minute session of squats can burn roughly 80 calories. For accurate tracking, Fitnit monitors your actual workout intensity and duration.

Related Pages

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