Squat

Free Weights / Total Body / Beginner

22 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 148.52 lb
    average weight
  • 1,165.00 lb
    best weight
  • 388
    times logged
  • #8
    popularity rank

Average Sitewide Squat Weight

  • 160.42 lb
    average weight
  • 450.00 lb
    best weight
  • 284
    times logged
  • #7
    popularity rank

Average Male Squat Weight

  • 86.61 lb
    average weight
  • 352.00 lb
    best weight
  • 47
    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 push 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

23 Reviews

  • JoelJonathan
    about 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
    almost 4 years ago
    #

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

  • probie
    over 3 years ago
    #

    Nothing better for building overall body strength

  • Firas89
    over 3 years ago
    #

  • lindepl1
    almost 3 years ago
    #

    I include it in almost every workout.

  • NAC
    over 1 year 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
    about 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.

  • aphergandchri
    2 months ago
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    2 months ago
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    27 days ago
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    17 days ago
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    1st outfit - Women/Girl's Good fortune Teller/Gypsy Costume



    What you will require:



    A good tired skirt in the vibrant colouring - preferrably a person color, not only a pattern.



    The Seinfeld "Pirate Shirt" in case you remember this famous tv show - puffy sleeves gathered at the wrist



    Brilliant front-laced vest



    Dark-colored leotard stockings



    Dark-colored shoes - not apparel shoes, cozy shoes



    Colored sash to the waist -- bright sturdy color and also pattern



    Corresponding bandana regarding hair



    Significant gold hoop earrings, colourful beaded charms and bracelets for arms



    Subsequent outfit - Women/Girl's Good fortune Teller/Gypsy Outfit



    Prolonged wide-flowing african american skirt



    Bright shirt like above



    Dark-colored front-laced vest



    Dark-colored leotard stockings



    Dark-colored shoes



    Bright apron or possibly a shorter overskirt



    Dark-colored wig with long, ringlets as well as curls



    Shaded wide headband



    Significant gold hoop earrings, colourful beaded charms and bracelets for arms



    Adult men or Boys Gypsy and also Pirate Costume



    Dark-colored or brown pants



    Dark-colored boots



    Bright pirate shirt (remember a 70's? You need to have saved that shirt! )



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    Colourful bandana



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  • oerawhoofadel
    16 days ago
    #

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    10 days ago
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    In such a competitive economy, consumers don't only seek the least costly option :they look for the best and nearly all cost-effective selection.There might be, however, no definite "best" decision because a particular man's food stuff is another's pollute.There are travelers who search for cheapest offers, and you will find those who want to fly company class through airlines that come with the very best basic take a trip service as well as amenities.



    Cheap may be the keyword for the majority businesses and when everyone competes to offer the cheapest opportunities, offering less expensive deals alone is not enough towards win typically the battle.Online travel and leisure agencies handle 51 percent of the online reservations, despite intense marketing and development campaigns by providers.This shows that there are many agencies available on the market who want to attract potential customers, and quite often their bait will be word "cheap".Customers should be aware of the fact that it can be common for the purpose of travel agencies this is not to list undetectable charges just like taxes and even port rates.The price you see might in no way include many hidden cost which will make the complete price more expensive than you would like to pay.

  • pcheapnorth
    9 days ago
    #

    the DVR even on a 7 to 30 day loop caters to most clients perfectly.
    This means when a hardcore Drive from the DVR will become jam-packed the machine will simply just loop and start recording with the oldest photographs again.In effect this may be a really preferred option additionally, the most practical cheap security alarm setup.
    Place 3 :Your Accessories
    So you have selected the most beneficial cheap security alarm equipment for you and would like to buy.Dont your investmen the DVR even on a 7 to 30 day loop caters to most clients perfectly.



    This means when a hardcore Drive from the DVR will become jam-packed the machine will simply just loop and start recording with the oldest photographs again.In effect this may be a really preferred option additionally, the most practical cheap security alarm setup.



    Place 3 :Your Accessories



    So you have selected the most beneficial cheap security alarm equipment for you and would like to buy.Dont your investment accessories! You might want to ensure that you have got enough cajole cable to own to a cameras for starters.



    You can get this in pre finished lengths while using compulsory connectors within the end or when you're feeling approximately it, you could crimp that ends along with the BNC brains yourself.You may need the right tools to perform this though.



    Also do not forget that we are amongst the only sites to travel in to detail about the advantages wiring utilizing CAT5 cable tv as this will negate the decision for a neighborhood power deliver by each camera.



    Check if ever the cameras all can come with the electricity adaptors and additionally all accompany the outlet mounting products.make guaranteed your DVR boasts a VGA through put.



    This will let you see that cameras by using a standard PERSONAL COMPUTER monitor which you may pick upwards really effortlessly.If it again doesnt there is small converters which you can buy you need to do the succeed.

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