Technique
- Begin by holding a weight at chest level, close to your body, with both hands.
- Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
- Lower your body into a squat position by bending at your knees and hips, keeping your chest up.
- Ensure your elbows are inside your knees at the bottom of the squat.
- Push through your heels to return to a standing position.
Form tips
- Keep your chest lifted and your back straight as you squat down.
- Control the descent and ascent of the squat, avoiding bouncing at the bottom.
Logging: Total weight used.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
- Neck
- Back
- Shoulders
Flexibility
Secondary
- Glutes
- Hamstrings
- Legs
- Hip adductors
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Upper trapezius
- Levator scapulae
Equipment
Appears in
Flexibility
Calisthenics skills
Other disciplines
Joint movements
Progressions
Goblet squat press
Novice
Regressions
Deep squat
Beginner
Leg press
Beginner
Seated leg press
Beginner
Variations
Deep squat
Beginner
Jumping deep squat
Novice
Deep squat hold
Beginner
Stability ball wall squat
Beginner
Cyclist squat
Beginner
Goblet cyclist squat
Novice
View Similar Exercises
View Similar Exercises
Prying goblet squat
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Zercher deadlift
Novice
Kettlebell deck squat
Novice
Dumbbell deck squat
Novice
Squat fold
Novice
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