A squat is a total body exercise that requires the engagement of several major muscle groups. A squat is basically the movement of sitting on and lifting from an imaginary chair. It is a two-part movement:

1. Lower the body by bending the hips and knees until the thighs are somewhat parallel to the floor.

2. Follow by straightening the hips and knees to come back up.

The “true” work is done on the second half of the movement because you are moving against gravity. However, because there isn’t a real chair behind you, your core muscles come into play holding your body still so you won’t collapse on the floor.

Muscles Involved

Most major leg muscles (quadriceps, hamstrings, glutes) are primarily involved in squatting, and depending on how you position your body, other groups can be engaged as well (e.g., a ballet squat engaging inner thigh muscles). This exercise also calls for a number of trunk, hip and lower leg muscles which work as stabilizers.

Tips for Proper Form

  • Good posture is essential to your safety. Always check yourself in the mirror to be sure you are doing it right.
  • Keep feet planted on the floor at all times – do not raise the heels. Body weight should be evenly distributed throughout your feet.
  • Keep back straight and chest open. Avoid rounding or arching your back – maintain neutral spine.
  • Knees should be parallel to each other – do not allow them to collapse inward.
  • During the movement, flex hips and knees at the same rate.
  • Keep knees aligned over the ankles – you should be able to see your toes when sitting.
  • Inhale when you go down; exhale on your way up.

Variations

Variations play an important role in progression because they can engage different muscle groups and recruit more muscle fibers. However, it is imperative that you choose the adequate one for you, respecting your body’s needs and limitations. Always start with the easiest variation to get used to the movement. Master it before moving on to a more challenging option.

Progression and Challenge

If you are new to exercise, start with a plain body-weight squat. You can even place a chair behind you and practice the movement without actually sitting on the chair. Another good option for beginners is the ball squat. Do one or two sets of 12 to 15 repetitions, twice a week – no load. Check yourself in the mirror to adjust your posture. It is normal to feel awkward on the first attempts, but you will see improvement as your body learns the movement. Once you feel comfortable with this exercise, you can add more challenge:

    • Load – Using weights or elastic bands to increase resistance. Ex.: back squats, dumbbell squats.
    • Positioning – Changing the position of legs and feet will work different parts of the muscles. Ex.: sumo squat, plié squat.
    • Split squat – Placing one leg in front of you and kneeling is a squat variation. Split squats are challenging because they require more balance. You can perform them by kneeling and coming back up in place (split squat); by stepping forward, kneeling and going back to the initial position (forward lunge), or by lunging and walking.
    • Static – Holding your body in a squat position is a great way to add challenge to your workout routine. Hold the squat position for 30 seconds on your last repetition and feel the burn. Ex.: yoga squat, chair pose.
    • Balance – Challenge your body by performing single-leg squats or Bosu squats. Your body will need to recruit more muscles to keep your balance.
    • Rotation – Adding a twist to your squats (as in a cross-body chop) engages the oblique muscles, making it an even more complete exercise.