How to do Squat

Squat works the Quads, glutes, hamstrings with no equipment. Key cue: “Sit back like into a chair. Knees track over your toes”

LegsGlutesEasyNo equipmentQuiet

Steps

Stand with feet shoulder-width apart, toes turned out slightly
Keep your chest up and push your hips back as you lower
Go down until your thighs are close to parallel with the floor
Drive through your heels to stand up

How many: 10–15 reps × 2–3 sets

Muscles worked

Quads, glutes, hamstrings

Common mistakes

Knees caving in
Heels lifting so you tip forward
Rounding your back

Easier or harder

Easier	Chair squat: stand in front of a chair and stand back up just before you sit
Harder	Pause 2 sec at the bottom, or take 4 sec to lower

Build a legs routine with a timer

More legs exercises

Wide squatEasy · No equipment Pulse squatMedium · No equipment Jump squatHard · No equipment Forward lungeMedium · No equipment Reverse lungeEasy · No equipment Side lungeMedium · No equipment Bulgarian split squatHard · No equipment Wall sitMedium · No equipment

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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.