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squats — video demonstration

Squats: step-by-step guide with video, three form cues, common mistakes and how many reps to start with. Beginner bodyweight glutes exercise, no equipment.

watch for these things

  • Push your knees out so they track over your second and third toes all the way down.
  • Sit back as if reaching for a chair behind you, keeping your weight over mid-foot and heels.
  • Keep your chest proud and your arms reaching forward as a counterbalance while your hips lower.

→ full squats guide — step-by-step instructions, muscles worked & all form tips

watch next

lunges bottom position: front thigh parallel, back knee hovering just above the floor ▶ lunges — video wall sit hold: back flat against the wall, thighs parallel, knees over ankles ▶ wall sit — video jump squats in mid-air: legs fully extended, arms swung overhead ▶ jump squats — video curtsy lunges: back leg crossed behind front leg, both knees bent ▶ curtsy lunges — video reverse lunges at the bottom: back knee just above the floor, torso upright ▶ reverse lunges — video pulse squats low position: thighs near parallel, arms forward, chest lifted, heels flat ▶ pulse squats — video

train it, don’t just watch it

squats is one of 1,300+ exercises in the wandelbar app — answer a few questions, get a personal 90-day bodyweight plan with a guided video session every day, and it reshapes itself after every workout. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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