Squat
Expert Advice
Drive through your heels and keep your knees in line with your toes to activate your glutes effectively and prevent knee injury.
How-to-do Steps
- Stand with feet slightly wider than shoulder-width apart, toes slightly turned out.
- Bend your knees and push your hips back as if sitting in a chair.
- Lower down until your thighs are at least parallel to the floor.
- Keep your chest up and back straight throughout the movement.
- Press through your heels to return to the starting position.
Track Squat in FitAI
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Muscles Worked
Squat primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads40%
Secondary
Calves20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Squat work?
Squat primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Squat?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Squat suitable for beginners?
Squat is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
