How to Do a Squat

This exercise engages your core and works your glutes, hamstrings, quads, and calves, exercising all of the muscles of your lower body. Here's how to do a sqaut.

A squat, done correctly, works the major muscle groups of your lower body. This exercise engages your core and works your glutes, hamstrings, quads, and calves. If you’re new to squats, try doing them with only your bodyweight until you master the move.

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How to do a squat

Stand with your feet slightly wider than your hips and your toes pointed slightly out. Place your hands on your hips or hold them in front of you and engage your abdominal muscles.

Keeping your head up and your back straight, lower your body, bending your hips and knees, like you’re going to sit down in a chair. Shift your weight to your heels. Don’t let your knees extend beyond your toes.

Lower yourself until your thighs are parallel with the floor, your heels begin to raise, or your back begins to round. Return to the starting position and repeat. Raise your arms overhead to add difficulty.

Modifications

You can also do this exercise with weights. To add dumbbells, choose a weight that will add difficulty, but not one so heavy you can’t maintain good form.

In the starting position, holding one dumbbell in each hand, raise the dumbbells to rest on or just in front of your shoulders. Engage your core and perform the squat, maintaining a straight back and lowering yourself by bending your knees and hips, following the instructions above.

Another variation is a one-legged squat. Rest one leg behind you on a bench or a stair and perform the squat with or without weights.

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