📸 Proper Execution Form
what is this exercise?
Squats (English: squats) are a fundamental strength exercise that develops the quadriceps, glutes, hamstrings, and core. It is called the “king of exercises” due to its versatility and effectiveness. Proper squat technique is critically important — performed incorrectly, it can injure the knees or back.
📋 Step by Step
Stand upright, feet shoulder-width apart or slightly wider, toes pointed slightly outward.
Engage your abdominal muscles, keep your chest lifted, and shoulders pulled back.
Begin lowering slowly by bending your knees and pushing your hips back — as if sitting down on a chair.
Keep your back straight, chest lifted; your weight should be on your heels and the outer edges of your feet.
Lower until your thighs become parallel to the floor (or deeper, if flexibility allows).
Push strongly through your heels and return to the starting position, squeezing your glutes at the top.
💪 Muscle Activation
| Muscle | Activation Level |
|---|---|
| Quadriceps femoris muscle (quadriceps) | ★★★★★ |
| Gluteus maximus muscle (gluteus maximus) | ★★★★★ |
| Biceps femoris muscle (hamstrings) | ★★★★☆ |
| Back extensors (erector spinae) | ★★★☆☆ |
| Rectus abdominis muscle (rectus abdominis) | ★★★☆☆ |
⚠️ Most Common Mistakes
✅ Consciously push your knees outward — they should track in the same direction as your toes.
✅ Keep your chest lifted, shoulders back, and look forward.
✅ Your weight should be on your heels — try to lift your toes.
✅ At least to parallel with the floor — half squats do not provide full benefits.
🔄 Variations
| Variation | Description |
|---|---|
| Easier Wall Squats | Your back rests against the wall — helps learn proper posture. |
| Easier Goblet squat (goblet squat) | With a dumbbell at the chest — naturally keeps the torso upright. |
| Harder Barbell Back Squats | Classic strength variation with a barbell on the trapezius. |
| Harder Front Squats (front squat) | Barbell on the front shoulders — more work for the quadriceps. |
| Harder Single-Leg Squats (pistol) | One leg extended forward — the highest level of coordination. |