Squats

Squats are a complete movement which builds leg strength, power, and mobility from the ground up while using multiple joints for full activation of the lower body in effective squat form and variations.

📋 How to Do?

Stand feet shoulder-width, bar on upper back (or hold dumbbell at chest for goblet).
Brace core, inhale, sit back into hips like sitting in a chair, knees tracking over toes.
Lower until thighs parallel to floor (or deeper if mobile), maintaining upright torso.
Exhale and drive up through heels, squeezing glutes at top.
Perform 4 sets of 8-12 reps, focusing on depth for quad emphasis.

Warm up your ankles and hips for mobility, brace the core tightly before you descend the squat, and utilize a mirror or coach for knee-tracking to avoid your knees buckling to eliminate strain on ligament(s).

💪 Working Muscles

Primary: Quadriceps (knee extension during ascent); Gluteus Maximus (hip extension and stabilization); Secondary: Hamstrings (knee flexion control); Adductors (inner thigh stabilization); Core Stabilizers (torso upright maintenance)

Equipment Needed: Barbell or dumbbells (optional)

Difficulty: Intermediate

✨ Benefits

Squats increase mass and metabolism of the lower body through higher caloric burn and growth hormone. They help improve your athletic performance in jumping and sprinting. They also strengthen the knees and ankles, improving knee and ankle joint health over time in leg workouts.