How To Do A Basic Squat

Chris Freytag demonstrating a Basic Squat

The basic squat is an extremely effective lower body move that strengthens all leg muscles including glutes, quads, hamstrings and calves. During the squat you use every single lower body muscle, the motion of keeping your balance all while maintaining an upright posture will deliver an entire leg workout with core strength as an added bonus making the squat the ultimate lower body workout.

The basic squat is a user-friendly exercise that anyone can do. Body weight alone is always a great way to build strength and challenge your muscles. That being said, if you have moved past beginner level you can always add holding dumbbells or supporting a barbell to make the squat more effective. However, make sure you use the instructions below and practice a basic squat until you learn how to do it properly and with good range of motion. Range of motion is the key to effectiveness in this exercise. Slightly bending your knees is not truly a squat – it’s a knee bend. To be effective in having a stronger and tighter butt and legs.


Squats also help strengthen your back when you practice good posture in your squat and pull your abdominal muscles in throughout. Squat can also reduce future injuries by strengthening both the knee and ankle muscles.

Here is how to do a basic squat:

1)  Stand tall with your feet hip distance apart. Your hips, knees, and toes should all be facing forward.

2)  Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat.

Targets: glutes, quads, hamstrings

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