Squat
Barbell Squat · Bodyweight Squat · Air Squat
BarbellBodyweight Free weightsCalisthenics
The squat is the foundational lower-body strength movement, lowering the hips from standing until the thighs are at least parallel and driving back up. It trains the quadriceps and glutes with strong support from the adductors, hamstrings, and spinal erectors. Keep the chest up, brace the core, and drive through the whole foot with knees tracking over the toes.
GroupsLegsQuadricepsGlutesSquatLower Body
- Mechanic
- Compound
- Load type
- Weighted
- Utility
- Basic
10 variations
- Belt Squat Machine, Belt
- Box Squat Barbell, Bench
- Front Squat Barbell
- Goblet Squat Dumbbell, Kettlebell
- Hack Squat Machine
- High-Bar Back Squat Barbell
- Low-Bar Back Squat Barbell
- Overhead Squat Barbell
- Pistol Squat Bodyweight
- Smith Machine Squat Smith machine