Train.exerciseLibrary.primaryMuscles

• Quadriceps
• Gluteus maximus

Secondary muscles

• Adductors
• Hamstrings
• Erector spinae
• Core muscles
• Calves

Technique

• Position the barbell across the upper trapezius muscles.
• Place your feet slightly wider than shoulder width apart.
• Turn the toes slightly outward.
• Brace your core and keep your chest up.
• Initiate the movement by bending the hips and knees simultaneously.
• Lower yourself under control while maintaining a neutral spine.
• Keep the knees aligned with the toes throughout the movement.
• Descend to a comfortable depth based on mobility and training goals.
• Push through the entire foot to return to the starting position.
• Fully control the movement from start to finish.

Common mistakes

• Knees collapsing inward.
• Lifting the heels off the floor.
• Excessive rounding of the lower back.
• Losing core tension.
• Shifting weight onto the toes.
• Descending too quickly without control.
• Using excessive weight at the expense of technique.

Special recommendations

• Wear stable, firm-soled footwear.
• Perform 2–4 warm-up sets before working sets.
• If ankle mobility is limited, a small heel elevation may be helpful.
• Prioritize proper technique before increasing load.
• Maintain a controlled tempo throughout the exercise.

When to use

• Building lower-body strength.
• Increasing muscle mass in the legs and glutes.
• Improving athletic performance.
• Enhancing functional fitness and movement capacity.

Consider modifications if

• Moderate lower-back discomfort worsens during the exercise.
• Moderate knee pain increases with loading or depth.
• Moderate hip discomfort limits comfortable range of motion.
• A recent lower-limb injury affects squatting mechanics.
• Proper technique cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced

Exercise variations

• Front Squat

  The barbell is positioned on the front of the shoulders. Places greater emphasis on the quadriceps and requires a more upright torso position.

• Pause Squat

  Includes a 1–3 second pause at the bottom position. Improves control, stability and strength out of the hole.

• Smith Machine Squat

  Performed on a fixed bar path. Useful for beginners and for hypertrophy-focused training.

• Goblet Squat

  Performed with a dumbbell or kettlebell held in front of the chest. Excellent for learning squat mechanics and improving mobility.

• Box Squat

  Performed to a box or bench. Helps control squat depth and can increase emphasis on the posterior chain.