https://www.exercise.com/exercises/squat

Squat

Free Weights / Total Body / Beginner

55 ratings

Equipment Needed

  • Barbell
  • Squat Rack

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 170 lb
    average weight
  • 330 lb
    best weight
  • 42
    times logged
  • #9
    popularity rank

Average Sitewide Squat Weight

  • 170 lb
    average weight
  • 330 lb
    best weight
  • 41
    times logged
  • #8
    popularity rank

Average Male Squat Weight

  • 40 lb
    average weight
  • 40 lb
    best weight
  • 1
    times logged
  • #15
    popularity rank

Average Female Squat Weight

How to do Squat:

Muscles Worked

Details

squat is a free weights and total body exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, hamstrings, hip flexors and lower back ...more

squat is a free weights and total body exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, hamstrings, hip flexors and lower back.

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 may 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. 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

56 Reviews

  • JoelJonathan
    over 13 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 :)

    • Wapow
      Wapow [deactivated]
      about 5 years ago
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    • Wapow
      Wapow [deactivated]
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  • AaronV
    about 12 years ago
    #

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

    • Wapow
      Wapow [deactivated]
      about 5 years ago
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      Wapow [deactivated]
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      Wapow [deactivated]
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    • Wapow
      Wapow [deactivated]
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      Wapow [deactivated]
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    • Wapow
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  • probie
    almost 12 years ago
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    Nothing better for building overall body strength

  • Firas89
    over 11 years ago
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  • lindepl1
    almost 11 years ago
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    I include it in almost every workout.

  • NAC
    NAC
    over 9 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 9 years 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.

  • SpirosBoutsias
    over 7 years ago
    #

    squat is an amazing workout

Equipment Needed

  • Barbell
  • Squat Rack

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