What is a Squat?

Online Glossary / Quick Reference

About Squat

The squat is a fundamental free weight training exercise designed to strengthen the lower body. It targets several major muscle groups, including the quadriceps, hamstrings, glutes, and lower back, making it an essential component of any strength training routine.

Setup: Stand with feet shoulder-width apart, toes pointed slightly outward. Position a barbell across the upper back and shoulders.
Descent: Lower your body by bending the hips and knees, keeping the chest up and back straight. Aim to lower until your thighs are parallel to the floor or lower.
Ascent: Push through your heels to return to the starting position, extending the hips and knees fully.

muscle development: Squats effectively build muscle in the lower body, particularly the quadriceps, hamstrings, and glutes.
Functional Strength: Improves overall strength and stability, benefiting daily activities and athletic performance.
Core Engagement: Engages the core muscles to maintain balance and proper form, enhancing core strength.
joint Health: Promotes joint flexibility and stability, especially in the hips, knees, and ankles.

front squat: The barbell is held in front of the shoulders, emphasizing the quadriceps more than the back squat.
Overhead squat: The barbell is held overhead, challenging balance and flexibility while engaging the upper body.
Goblet squat: A dumbbell or kettlebell is held close to the chest, offering an easier entry point for beginners.

Improper Form: Ensure proper alignment of the knees over the toes and maintain a straight back to prevent injury.
Shallow Squats: Aim for a full range of motion, lowering until thighs are parallel or below for maximum benefit.
Uneven Weight Distribution: Distribute weight evenly across the feet and avoid leaning too far forward or backward.

progressive overload: Gradually increase the weight or intensity of your squats to continue building strength.
Incorporate Variations: Use different squat variations to target muscles differently and avoid plateaus.
Mobility Work: Regularly practice mobility exercises for the hips, knees, and ankles to improve squat depth and form.