Squats
Quick Overview
Squats train the quads, hamstrings, glutes, and core, building lower body strength, stability, and muscle tone.
Difficulty: Beginner
Equipment: None (Bodyweight)
Target Muscles
- Quadriceps
- Gluteus Maximus
- Hamstrings
Secondary Muscles
- Adductors
- Abdominals
- Calves
- Erector Spinae
How to Perform
- Stand with feet shoulder-width apart, toes pointing slightly out.
- Keep your chest up, back straight, and core engaged.
- Lower your hips as if sitting into a chair, ensuring knees track over toes.
- Aim for thighs parallel to the floor or deeper if comfortable.
- Drive through your heels to return to the starting position.
Common Mistakes to Avoid
- Knees caving inward.
- Rounding the lower back.
- Not squatting deep enough.
- Lifting heels off the ground.
Benefits of Squats
- Builds strong legs and glutes.
- Improves core strength and stability.
- Increases lower body mobility.
- Burns a significant amount of calories.