Whenever I start training a new client there’s one move I always include in their program—the squat.
Often known as the king of exercises, the squat is a compound move meaning it works multiple muscle groups at one. It targets some of the biggest muscles in the body: the quadriceps, glutes and hamstrings, as well as the core, calves, adductors (inner thighs) and hip flexors.
It’s a great future-proofing exercise because it mimics everyday movements like sitting down and standing up again, so it builds real-world, functional strength.
Squats are also easy to adapt and progress. You can start with your bodyweight, then gradually add weight as you get stronger. You can also elevate your heels on a yoga block, shifting the emphasis to the quads, allowing you to achieve greater depth.
How to do a squat
- Stand with your feet shoulder-width apart, toes pointing out slightly.
- Have your hands together in front of your chest or on your hips for balance.
- Push your hips back as if you’re sitting down and bend your knees to lower until your thighs are parallel to the floor or lower.
- Keep your chest facing forward and knees directly above your feet—don’t let them cave in.
- Pause briefly at the bottom, then push through your heels to return to standing.
Form tips
Many people struggle to squat because they don’t push their hips and buttocks back far enough, which causes the knees to come too far forward.
If this sounds familiar, try widening your foot stance slightly. This creates more space for your hips to sink back and down, making the movement feel more comfortable and stable.
Letting your chest lean forward is another common issue. This improves as your core gets stronger, but there’s a simple visualization cue that helped me with this, which my own personal trainer taught me.
Imagine there’s a Superman badge in the center of your chest with a light beaming out of it. You want to keep that light pointing straight ahead, not at the floor. If you notice it dipping down, reset your posture and lift your chest.
Rolling your shoulders back before you begin the movement also helps keep your upper body more upright.
I also recommend squatting barefoot or without sneakers with a raised heel, because this can improve your stability and help you feel more connected with the floor.
If you’re unsure if you’re lowering far enough down, put a bench or chair behind you to tap your butt on. This gives you a depth guide and helps you feel more familiar with the movement.
Once you’re confident with bodyweight squats, you can progress by holding a dumbbell or kettlebell at your chest—called a goblet squat.
From there, you can progress to holding dumbbells at your shoulders or by your sides and then move on to barbell squats.