Quadriceps exercise

Squat

Type Compound Force Push Difficulty Beginner

How to do the Squat with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand with feet a little wider than hip width, toes facing front. Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you… Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.…
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Illustration showing the Squat
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Gear

Equipment

Barbell Barbell
Technique

How to do the Squat

  1. 1 Stand with feet a little wider than hip width, toes facing front. Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you…
  2. 2 Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
  3. 3 Press into your heels and straighten legs to return to a standing upright position.