← Exercise library
Brand new Lower
Squat
Sitting down and standing up, done on purpose. The friendliest place to begin.
- Sets & reps
- 3 sets of 10 reps
- Type
- Compound (lower body)
- What you need
- None (bodyweight), or barbell/dumbbells for added weight
Muscles worked
- Quads
- Glutes
- Hamstrings
- Adductors
- Abs / core
- Calves
Quadriceps, glutes, hamstrings, core, adductors (groin), hip flexors and calves
What do these muscles do? →How to do it
- Step 1Stand with feet shoulder-width apart, toes slightly turned out.
- Step 2Keep your chest up and core tight. Put your hands out in front for counterbalance.
- Step 3Push your hips back like you're sitting into a chair, bending your knees.
- Step 4Lower until your thighs are at least parallel to the floor (or as low as you can with good form).
- Step 5Push through your heels to stand back up to the starting position.
Watch it done
A demonstration of the squat from start to finish.
These videos are external resources found online and are not my own content. Feel free to do your own research as well.
Common mistakes
- Letting the knees cave inward.
- Heels lifting off the ground.
- Rounding the back.
Can't quite do it yet?
Everyone starts somewhere. Try these easier variations until the full movement feels within reach.
- Box squat — sit back onto a chair or bench, then stand back up.
- Hold a doorframe or railing for balance as you lower.
- Reduce the depth: only go as low as feels comfortable, then build over time.
Why it's worth doing
- Makes everyday movement — stairs, getting off the couch — noticeably easier.
- Builds leg and hip strength with no equipment required.
Gym words, explained
- Rep
- One single repetition — one squat down and up is one rep.
- Set
- A group of reps done back to back, then you rest.