Squat Exercise

The squat is a great exercise to work most of the leg muscles, especially the quads and glutes. It can be used at varying level, from a swiss ball squat for beginners to squats with weights such as a barbell.

Teaching points

  • Stand with your feet shoulder width apart and toes pointing straight forwards.  
  • Keep the back straight as you initiate movement at your hips.  
  • Push your buttocks out behind you and bend your knees.  
  • Do not let your knees move in front of your toes.
  • Do not squat deeper than a 90 degree (right angle) at the knee.  
  • Start with shallow squats and increase gradually.  
  • Return to the starting position.  

Variations & progressions

  • Use a dumbbell in each hand.  
  • Use a barbell over the shoulders.  

Muscles worked

Alternative exercises

Related injuries