Chances are, you've performed a squat or two during gym class or your fitness journey. Squats are a fundamental exercise, but many might not know the correct form or the muscles they effectively target. Understanding how to execute a squat properly not only enhances strength but also minimizes the risk of injury. To dive deeper into the mechanics and advantages of squats, we consulted certified personal trainers for their insights.

How to Execute a Proper Squat

Ellen Thompson, a NASM-certified personal trainer and area personal manager at Blink Fitness, outlines the steps for a basic squat executed with proper form: "Begin by standing with your feet shoulder-width apart, with your toes slightly angled outward. Its crucial to keep your chest up throughout the movement," she advises. "As you begin to squat, push your hips back as if you were about to sit down in a chair. Ensure your knees are aligned over your toes and not extending further forward or inward. Lower your body until your thighs are parallel to the ground, then drive through your heels to return to the standing position."

This seemingly simple motion is loaded with nuances. The key to reaping the benefits of squats lies in mastering the details of the movement. Engaging the hips by pushing them back, maintaining knee alignment, and utilizing the heels for power are essential in effectively activating the muscles targeted during squats.

Thompson also emphasizes the importance of avoiding common mistakes. Portia Page, an NCPT and education curriculum coordinator at Balanced Body Inc., highlights the need to gently press the knees outward as you squat to prevent them from collapsing inward, which can lead to increased strain on the knees. Additionally, keeping your heels grounded during the exercise is vital for working the glutes while preventing injury.

Moreover, Thompson warns against rounding the back or allowing the knees to travel excessively forward beyond the ankles. Mastering the squat requires precision and strong form.

Muscles Targeted by Squats

As a compound movement, squats engage a multitude of muscle groups, including the quadriceps, glutes, hamstrings, core, adductors, and calves, all in one powerful exercise. According to Thompson, "Because squats work multiple muscle groups, they are an excellent choice for building both full-body strength and muscle growth. They also facilitate a higher calorie burn and enhance metabolic rates." Squats replicate real-world movements such as sitting, standing, and lifting, making them an effective functional exercise.

Page reinforces this, stating that performing squats regularly contributes to overall lower body functionality, ultimately reducing the risk of injury.

Exploring Squat Variations

While mastering the basic squat is important, there are numerous variations you can explore to gain additional benefits by incorporating resistance or targeting different muscle groups. Before experimenting with these variations, Page and Thompson advise perfecting your form with a standard bodyweight squat. Some popular squat variations include:

  • Back Squats and Front Squats: These involve using a barbell placed on the upper back or front shoulders, respectively, to focus on specific areas such as lower body strength or quadriceps development. A recent study in 2024 demonstrated that both variations yielded significant strength improvements, with back squats resulting in greater gains.
  • Goblet Squats: Here, you hold a kettlebell or dumbbell in front of you, engaging the core and enhancing upper body stability.
  • Jump Squats: This variation introduces an explosive element to the movement, promoting power and endurance. Its essential to practice without weights first to ensure proper form before gradually adding resistance.
  • Sumo Squats: Adopting a wider stance targets muscle groups differently compared to traditional squats, while heel-elevated squats can provide additional benefits.
  • Pause Squats: In this variation, you hold the squat position at the bottom, enhancing muscle control.
  • Bulgarian Split Squats: This exercise involves one foot elevated on a box, targeting one leg and adding a balance challenge.
  • Pistol Squats: This advanced variation requires performing the squat on one leg, with the other leg extended in front.
  • Wall Sits: For a lower-impact alternative that still targets similar muscle groups, wall sits can help build isometric strength and leg endurance.

Who Should Exercise Caution with Squats?

Given the variety of squat options, it's crucial to listen to your body and be mindful of any pain, especially when trying new variations or if you have pre-existing injuries. Both Page and Thompson advise that individuals with certain conditions should approach squats with care:

  • Individuals with knee injuries might find wall sits, glute bridges, or leg presses to be less stressful on the knees.
  • Those with lower back issues may benefit from split squats or leg presses, which place less strain on the lower back.
  • People with a history of ACL/MCL injuries may want to stick with shallow or supported squats to maintain control over their depth and range of motion.
  • Hip pain or mobility issues could indicate that side squats or sumo squats are more beneficial.
  • For anyone facing ankle mobility challenges, heel-elevated squats can offer additional support.

In all situations, incorporating stretching and mobility work alongside squats can significantly reduce the risk of injury or re-injury, particularly for those with a history of past conditions.

Expert Recommendations for Beginners

If you're eager to start incorporating squats into your fitness routine, Page suggests beginning with bodyweight squats and gradually advancing to weights or deeper movements. "Start with two to three sets of 10-12 repetitions, focusing on maintaining excellent form and control," says Page. "If you can complete all the reps with good form while feeling minimal fatigue, consider adding another set, increasing to 12-15 reps, or incorporating resistance."

Similarly, Thompson recommends a routine of two to three sets of 10-15 reps, emphasizing proper depth and knee tracking over sheer volume. Once you feel confident in your form, you can incrementally increase your rep count or add weight. "As your strength improves, dont hesitate to challenge yourself; if squats become too easy, it's time to increase either your rep count or the weight!" she concludes.

The Bottom Line

Although a basic squat appears to be a simple movement, it encompasses key elements of good form that are vital for enhancing your overall workout. The wide array of squat variations also allows you to target additional muscle groups, building strength and endurance in unique ways. By following the guidance of certified personal trainers who understand how the body reacts to various exercises, you can perform squats safely and effectively while minimizing the risks of injuries. As always, start your workout routine at a manageable level, knowing that you can progress to higher repetitions, sets, and resistance levels as your body adapts.