Primary Muscles
Secondary Muscles
- Steps
- Variations
- Tips
- Stats
- Similar
- Plans
- Muscles
- Equipment
- Details
How to do the Squat - Learn Proper Squat Form
- Step 1: Using a squat rack, place the barbell at shoulder height.
- Step 2: Turn around so that the barbell is below your neck and behind your shoulders.
- Step 3: With your arms positioned wide on the barbell, push up with your legs and straighten up to lift the barbell onto your back.
- Step 4: Step forward and place your feet shoulder width apart with your toes pointing slightly outward.
- Step 5: With your back straight and your head up, inhale and bend your knees until you are in a seated position and your knees are perpendicular to your toes.
- Step 6: Exhaling, push off with your heels to straighten your legs and return to a standing position.
- Step 7: Repeat.
Squat Variations and Squat Alternatives
- Variation 1: Use a dumbbell in each hand hanging down by your sides instead of the barbell.
- Variation 2: This exercise can be done by squatting down to a flat bench.
- Variation 3: A leg press can be used instead of free weights.
Squat Tips
- Tip 1: Do not let your knees extend past your toes to avoid injury.
- Tip 2: Perform this exercise for 3 sets of 12 to 15 reps.
- Tip 3: Do not increase the barbell weight unless you are completely resistance tolerant when doing 3 sets of 15 reps.
Squat Records and Squat Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 1,144 | 45 |
| Average weight for this exercise: | 160 pounds | 61 pounds |
| # of workout plans that include this exercise: | 385 | 385 |
| Popularity Rank (based on number of workouts): | 3 | 3 |
Your Squat Records and Squat Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Squat Chart - Average Squat Weight Lifted
Squat - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
3 Way Lunge | Quads | Intermediate |
 |
Agility Ladder High Knee Crossover | Quads | Intermediate |
 |
Agility Ladder In-Out Drill | Quads | Beginner |
 |
Alternating Dumbbell Split Jump | Quads | Expert |
 |
Alternating Plyometric Lunge | Quads | Intermediate |
Squat Workout Programs (Workout Plans that use the Squat)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Men's Beginner Workout Plan | Beginner |
 |
Ryan Reynolds Workout Plan | Expert |
 |
Taylor Lautner Workout Plan | Intermediate |
 |
Arnold Schwarzenegger Workout Plan | Expert |
 |
Spartacus Workout Plan | Intermediate |
Squat Muscles Worked
Squat Equipment
| Name |
|---|
| Barbell |
| Squat Rack |
Squat Training Details
The squat is a free weights and total body exercise that primarily targets the quads and to a lesser degree also targets the calves, lower back, glutes, hamstrings, and hip flexors.
The only squat equipment that you really need is the following: barbell and squat rack. There are however many different squat variations that you can try out that may require different types of squat equipment or maye even require no equipment at all.
Learning proper squat form is easy with the step by step squat instructions, squat tips, and the instructional squat technique video on this page. The squat is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the squat video, learn how to do the squat, and then be sure and browse through the squat workouts on our workout plans page!
Squat Sports
Squat Force Type: Push
Squat Mechanics Type: Compound
Squat Other Names: barbell squats, parallel squats, squats
You just can't beat squats. It really should be included in almost any workout plan. I used to really hate doing squats but now I can honestly say that I have grown to love the pain :)
Along with the deadlift, the Squat is the best testosterone producing exercise you'll ever do.