Lower Body
Squat Like a Pro: Build Powerful Legs
Quick Answer: Squats are a compound lower body exercise that targets the quadriceps, glutes, and hamstrings. They're fundamental for building leg strength and enhancing athletic performance.
Difficulty
Beginner
Calories/Min
6-10
Equipment
None
Muscles
Quadriceps, Glutes
Move
Your daily movement app
Perfect Your Squat Form: A Complete Guide
1
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
2
Begin the movement by flexing your knees and hips, sitting back with your hips.
3
Continue down to full depth if you are able, and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
Exercise Form
1
2
Benefits of Squats
- ✓Builds strong, powerful legs
- ✓Improves core stability
- ✓Enhances mobility and flexibility
- ✓Burns significant calories
- ✓Functional movement for daily life
Pro Tips
- 💡Keep knees tracking over toes
- 💡Maintain a neutral spine throughout
- 💡Start with bodyweight before adding load
- 💡Track your squat reps in Move
Common Mistakes to Avoid
✗Knees caving inward
✗Rounding the lower back
✗Rising onto toes
✗Not going deep enough
Squats Variations
Goblet squats
Sumo squats
Pistol squats
Jump squats
Barbell back squats
Track Your Squats with Move
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