Squat (Squat Movement)
Primary Muscles
Quads, Glutes, Hamstring, Core
Equipment
Bodyweight,
Dumbbells (opt.)
Level
Beginning
Sets & Reps
2-4 Sets
8-15 Reps
Coaching Cues
- Stand with feet hip‑ to shoulder‑width apart.
- Keep your chest tall and core tight.
- Push your hips back slightly as you begin the descent.
- Drive your knees out as you lower.
- Keep your heels down — no lifting onto toes.
- Stand tall by pushing through your heels and mid‑foot.
Common Mistakes
- Knees caving inward.
- Heels lifting off the floor.
- Chest collapsing forward.
- Squatting too shallow.
- Rushing the movement without control.
Modifications
- Box Squat (adds stability and teaches depth)
- Counterbalance Squat (hold a plate for better posture)
- TRX‑Assisted Squat (best for beginners or knee pain)
- Wide‑Stance Squat (helps with hip mobility)