Squat

Free Weights / Total Body / Beginner

6 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 162.72 lb
    average weight
  • 485.02 lb
    best weight
  • 284
    times logged
  • #8
    popularity rank

Average Sitewide Squat Weight

  • 173.78 lb
    average weight
  • 485.02 lb
    best weight
  • 200
    times logged
  • #7
    popularity rank

Average Male Squat Weight

  • 70.98 lb
    average weight
  • 220.46 lb
    best weight
  • 33
    times logged
  • #15
    popularity rank

Average Female Squat Weight

How to do the Squat:

Muscles Worked

Calves secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Quads primary Muscles diagram

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 ...more

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 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!

Tips

  1. Do not let your knees extend past your toes to avoid injury.
  2. Perform this exercise for 3 sets of 12 to 15 reps.
  3. Do not increase the barbell weight unless you are completely resistance tolerant when doing 3 sets of 15 reps.

Variations

  1. Use a dumbbell in each hand hanging down by your sides instead of the barbell.
  2. This exercise can be done by squatting down to a flat bench.
  3. A leg press can be used instead of free weights.

Types

  • Force Type: Push
  • Mechanics Type: Compound

7 Reviews

  • JoelJonathan
    over 5 years ago
    #

    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 :)

  • AaronV
    about 4 years ago
    #

    Along with the deadlift, the Squat is the best testosterone producing exercise you'll ever do.

  • probie
    almost 4 years ago
    #

    Nothing better for building overall body strength

  • Firas89
    almost 4 years ago
    #

  • lindepl1
    about 3 years ago
    #

    I include it in almost every workout.

  • NAC
    almost 2 years ago
    #

    I used to hate the squat but you really can't beat them, If your trying to build a strong base from the ground up this is the move for you! Good form is crucial. Once your comfortable with the form you can move some pretty heavy weight!

  • Lofteren
    over 1 year ago
    #

    The squat is pretty much the best strength training exercise around but I cringed when I saw the 7 step description. You can't simplify it that much. If you are going to squat and don't know much about it, do a lot of reading and video watching until you fully understand the movement and can execute it properly without any weights before you put a bar on your back.

Equipment Needed

Tips

  1. Do not let your knees extend past your toes to avoid injury.
  2. Perform this exercise for 3 sets of 12 to 15 reps.
  3. Do not increase the barbell weight unless you are completely resistance tolerant when doing 3 sets of 15 reps.

Variations

  1. Use a dumbbell in each hand hanging down by your sides instead of the barbell.
  2. This exercise can be done by squatting down to a flat bench.
  3. A leg press can be used instead of free weights.

Types

  • Force Type: Push
  • Mechanics Type: Compound