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how to do squats

Squats are a beginner-level bodyweight exercise that primarily works your glutes and quads, with support from your calves, hamstrings. No equipment needed — your bodyweight and a bit of floor space are enough.

primary musclesglutes, quads
also workscalves, hamstrings
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Stand with your feet shoulder-width apart and your hands extended in front of you for balance.
  2. Lower your body into a squat position until your thighs are parallel to the floor, keeping your back straight.
  3. Stand back up to the starting position.
  4. Repeat the movement for the desired number of repetitions.

form tips from the wandelbar coaches

  • Keep your feet flat on the floor to maintain balance and stability.
  • Ensure your knees are aligned with your toes during the squat to prevent strain on your knees.
  • Perform the movement slowly and with control to maximize muscle activation and prevent injury.
squats bodyweight glutes exercise — proper form demonstration
squats — correct starting position

similar bodyweight exercises

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never wonder what to train next

squats is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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