Squat

Squat is a fundamental strength exercise in which the practitioner lowers the body by bending the hips and knees and then returns to the standing position. It is a multi-joint, compound movement that primarily develops the muscles of the thighs and hips—particularly the quadriceps, glutes, and hamstrings—as well as the core and lower back.

Variations include bodyweight squats, back squats (barbell positioned across the upper back), front squats (barbell on the front shoulders), goblet squats (held with a dumbbell or kettlebell at chest), and split or lunge squats. Common stance options include high bar back squat, low bar back squat, sumo, and overhead squats. Range of motion ranges from parallel depth to deep, or ass-to-grass, depending on goals, mobility, and sport.

Technique cues: maintain a neutral spine, chest up, and gaze forward; keep weight over the midfoot with knees tracking in line with the toes; descend by bending at the hips and knees while maintaining torso rigidity; rise powerfully to return to the starting position. Depth is typically achieved when the hips descend below knee level, but any depth consistent with safety and goals is acceptable.

Safety and programming: begin with lighter loads, master form, and progress gradually; ensure adequate ankle, hip, and thoracic mobility; avoid excessive forward knee travel, rounding the lower back, or lifting heels. Some athletes use specialized footwear or belts for load-bearing sets.

History and usage: a staple in strength and conditioning, weightlifting, and athletic training, used for general fitness, sport performance, and hypertrophy.