Squatting is a common exercise you’ll see most people doing it at the gym. However, do you know the proper form for a squat and what muscles it works? It is important to write the basic form because it can help you increase your strengthwhile reducing the risk of injury. We spoke with certified personal trainers to learn everything there is to know about squats, how to do them correctly, and their benefits.
How to do a squat
Ellen Thompson, NASM-certified personal trainer and personal zone manager at Blink Fitness, gave us an overview of a basic squat with good form: “Start by standing with your feet shoulder-width apart, toes pointed slightly outward. Remember to keep your chest up,” she explains. “Push your hips back, as if you were sitting in a chair. Your knees should be placed over your toes, not further forward or inward. Lower yourself until your thighs are parallel to the floor. Drive through your heels to stand up.”
Although bending down and getting back up is a basic movement, Thompson’s description shows that much of what makes squats a valuable exercise is where you draw your power for each part of the movement. Pushing the hips back and lowering and driving through the heels are key to engaging the muscle groups that benefit most from this exercise.
There are also elements of the squat that are better expressed as what not TO DO. Portia Page, NCPT and education program coordinator at Balanced Body Inc., advises gently pressing your knees outward to avoid pressing inward, which can increase knee tension. She also notes that it’s best to keep your heels on the ground to avoid strain while still making sure you’re working the glutes as much as intended for the exercise.
Thompson also cautions against rounding the back or pushing the knees too far forward above the ankles. Ultimately, a squat is a very precise exercise that requires strong form.
What muscles do squats work?
As a compound movement, squats work your quads, glutes, hamstrings, core, adductors, and calves, all in one powerful strength-training exercise.
“Since squats work multiple muscle groups, they’re a great exercise for full-body strength and muscle growth. This also makes them a great move for higher calorie burn and metabolic rate,” says Thompson. “Squats mimic real-life movements, like sitting, standing, and lifting, making them a great functional exercise.”
Squats strengthen a variety of muscle groups, which is part of your core exercise routine when aiming for bigger fitness goals.
Page adds: “Squats performed daily also contribute to overall lower body function, reducing the risk of injury.”
Squat Variations You Can Try
While a basic squat adds a lot of value to your workout, you can adjust it to gain other benefits, either by increasing resistance or using additional muscle groups. Once you’ve added resistance, you can move from a bodyweight-only exercise to using additional equipment, such as squat racks.
It’s helpful to perfect your form by first using a regular bodyweight squat before trying the following squat variations, as described by Page and Thompson:
- Back squats And front squats use a barbell on your upper back or front shoulders, respectively, to focus on specific areas, like lower body strength or quads. In a 2024 study, both of these squat variations promoted strength-related improvements, with back squats creating greater strength-related improvements.
- Try one squatting gobletin which you hold a kettlebell or dumbbell in front. This will engage the core and challenge your upper body stability.
- Jump squats Have you added explosive movement to the movements, building your power and endurance. If you plan to add weights, be sure to train without weights first to perfect your form. Then you can add light weights as you progress.
- A different stance, such as a wider stance for a sumo squat or raised heels for squat with heel elevatedtargets your muscle groups differently.
- Slow down with squat breakwhere you hold the bottom of the squat, can improve muscle control.
- Bulgarian split squats are performed with one foot elevated behind you on a box. This helps you target one leg while adding an element of balance. A pistol squat challenges you to do the entire exercise on one leg, with the other leg extended in front of you.
- To work similar muscle groups without straining your knee while maintaining the squat position, you can also try the wall is sitting. According to Page, they develop isometric strength and leg endurance.
Who should avoid doing squats?
With so many variations of squats, it’s important to check in with yourself and monitor for pain, especially if you’ve tried different forms or have a recent or chronic injury. A personal trainer or healthcare professional may recommend that you perform specific squat variations based on your own combination of injury risk factors.
According to Page and Thompson, people who benefit from being careful when incorporating squats into their workouts include:
- People with knee injuries who may need to do a wall sit, glute bridge or leg press to put less pressure on the knees.
- People with lower back problems. Split squats and leg presses can be less taxing on your lower back.
- People with a history of ACL/MCL injuries may be better served with shallow or sustained squats, Page points out, because they can better control depth and range of motion.
- Hip pain and mobility issues may indicate better results with side squats or sumo squats.
- If you’re having issues with ankle mobility, consider heel-elevated squats for that added benefit.
Either way, stretching and mobility work, in addition to exercises like squats, helps reduce the risk of injury or re-injury if you’re recovering from a past condition or problem.
Expert Tips for Getting Started with Squats
As for starting squats, Page recommends starting with bodyweight and working your way up to adding weights or depth. “Start with two to three sets of 10 to 12 reps, focusing on form and control,” says Page. “Signs that it’s time to progress are that they can complete all reps with good form and minimal fatigue, then add another set, increase the number of reps to 12-15, or add resistance.”
Thompson recommends a similar routine of two to three sets with 10 to 15 reps, prioritizing good depth and knee tracking over maximizing the number of reps and sets. Adding the dumbbell for a goblet squat is a logical next step for adding resistance, and a barbell squat (either front squats or back squats) can also push you further. Remember to reduce reps and sets when adding new resistance until you get used to it.
“When your form feels strong, you can increase your number of repetitions,” says Thompson. “Also, if squats start to feel easy, increase your number of repetitions. The same goes for the weight!”
The essentials
A basic squat is a simple movement, but beneath what seems simple lie key elements of good form that make it a valuable addition to your full-body workout routines. A wide variety of adjustments also allow each squat to work additional muscles or build your strength and endurance in distinct ways.
Following the advice of certified personal trainers who have studied how the body responds to different exercises can help you avoid injury and get a good workout without aggravating past injuries. And finally, start any workout routine small, knowing that you can progress to higher reps, sets, and resistance levels once you observe your body responding well.