Lower bodyBeginner
Squats
The foundation of lower-body strength and everyday movement.
- Primary muscles
- Quads, glutes, hamstrings
- Suggested target
- 3 sets × 15 reps
- Difficulty
- Beginner
How to do it
- 1Stand with feet shoulder-width apart, toes turned slightly out.
- 2Keep your chest up and your weight in your mid-foot and heels.
- 3Push your hips back and bend your knees to lower down.
- 4Descend until your thighs are about parallel, then drive up through your heels.
Beginner notes
Sit back to a chair to learn the depth, then stand back up without using your hands.
Common mistakes
- Knees caving inward.
- Heels lifting off the floor.
- Rounding the lower back.
Progression
Add a pause at the bottom, or move to slower reps before trying single-leg variations.
Safety
Keep your knees tracking over your toes; stop if you feel knee pain and reduce the depth.