The squat is a fundamental strength exercise in which you sink through hips and knees from a standing position and then powerfully rise back up. It is one of the most important compound exercises for developing lower body strength, functional movement and athletic performance. The squat trains several muscle groups at once and forms the basis for sprinting, jumping and lifting.
Compound strength exercise for quadriceps, glutes, hamstrings, adductors, calves and core. Improves maximum strength, muscle mass, functional power and movement control. Essential for sports performance, daily activities and injury prevention by strengthening hip, knee and trunk stability.
Optional: barbell, dumbbell or kettlebell (for extra resistance)
Flat surface
Sufficient space
Possibly squat rack (for barbell squat)
Stand upright with feet shoulder-width apart
Toes turned slightly outwards
Keep weight on midfoot/heel
Torso upright, chest up
Core tightened
Arms in front of you (bodyweight) or weight on shoulders/front of body
Push the hips back and bend the knees
Sink down in a controlled manner
Keep knees in line with toes
Go as deep as mobility and technique allow
Keep the back neutral (no bulging or hollow back)
Push up forcefully through the heels
Tighten glutes at the top
Come fully upright and repeat
✓ Keep weight on heels/midfoot
✓ Knees follow direction of toes
✓ Core actively tightened
✓ Torso stable and chest up
✓ Move in a controlled and forceful manner
✗ Drop knees inwards
✗ Lifting heels off the ground
✗ Excessive bending forward
✗ Moving too fast and uncontrolled
✗ Too heavy weight without technique base
The squat is suitable for almost everyone: beginners, strength athletes and athletes. Essential within strength training, hypertrophy programmes and sports-specific training (football, athletics, crossfit).
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