How To Do A Squat


Want to learn how to do a squat? This is a common and popular strength exercise, and it doesn’t require any equipment. It works the quads, glutes, and back, but your form needs to be correct to do the exercise effectively. Keep reading to learn all about the humble squat.


Squats are a simple strength exercise, named because they mimic a squatting position. They work your lower body, including the quads, glutes, and lower back, and help improve posture, balance, and muscle health. The movement is very simple, but you should practice your form in order to avoid injury and to get the most out of the effort.

How to Do a Squat: A Step-by-Step Guide

You can add weights or vary your technique (such as the bodyweight squat, goblet squat, or pistol squat), but the basic squat is as simple as it is effective. Here’s the correct way to do a basic squat.

1. Stand up straight, with your feet shoulder-width apart and your hands in front of you in a comfortable position. Toes should be pointing slightly outwards. Look forward, keeping your posture neutral.

2. Squat down as if you were going to sit in a chair. Bend at the knees and the hips at the same time keeping the chest up. Allow the knees to track over the toes.

3. Hold position once your thighs are parallel to the ground. Hold the position for three to five seconds and try to maintain your balance.

4. Gently stand up straight, putting your weight on your heels and reversing the squatting motion.

Do's and Don'ts

  • DO play around with foot positions, as you may need to go narrower or wider.

  • DO imagine gripping the ground with your toes – your foot must always have three points of contact.

Because squats are easy to do without any equipment, they are a popular exercise for all types of fitness enthusiasts. As always, body position is very important for safety and effectiveness, so be sure to keep your chest out and back straight throughout the exercise.

If you’re just starting out with squats, try aiming for three sets of 12 squats per workout, but number and frequency will vary based on your fitness goals.


Squats are a great exercise for joint and muscle health, posture and balance, and general fitness and endurance. If you want to learn how to incorporate squats into your personalised workout routine, our friendly personal trainers are on hand at your local Gym, where they’ll work with you to craft a routine which matches your fitness goals.

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