Squats
The squat is often called the king of exercises for the lower body. It's a fundamental movement pattern that builds strength, muscle mass, and athletic power throughout your entire lower body and core.
Video Tutorial
Form Reference Images
Target Muscle Groups
Benefits
Step-by-Step Guide
Bar Placement
Position the bar on your upper traps (high bar) or rear delts (low bar). Step under the bar and position it comfortably. Grip the bar with hands just outside your shoulders.
Setup Your Stance
Step back from the rack with feet shoulder-width to slightly wider. Point your toes out 15-30 degrees. Find a stance that feels natural and stable.
Brace Your Core
Take a deep breath into your belly and brace your abs. Think about creating a rigid torso. Keep your chest up and eyes forward.
Initiate the Descent
Begin by simultaneously breaking at the hips and knees. Think about sitting back into a chair. Keep your knees tracking in line with your toes.
Reach Depth
Descend until your hip crease is below the top of your knees (below parallel). Keep your weight balanced over mid-foot. Maintain a neutral spine.
Drive Up
Drive through your whole foot to stand back up. Keep your chest up and knees out. Think about pushing the floor away. Exhale on the way up.
Lockout
Stand up straight with hips fully extended. Don't hyperextend your back. Squeeze your glutes at the top.
Common Mistakes & Fixes
Mistake: Knees caving inward
Fix:
Actively push your knees out to align with your toes. Strengthen your glutes.
Mistake: Rising onto toes
Fix:
Keep weight on mid-foot to heel. Work on ankle mobility.
Mistake: Excessive forward lean
Fix:
Keep chest up and maintain upright torso. Check bar position and ankle mobility.
Mistake: Not reaching proper depth
Fix:
Work on mobility and start with bodyweight squats to groove the pattern.
Mistake: Holding breath throughout set
Fix:
Breathe at the top of each rep. Reset your brace between reps.