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SQUAT 101

SQUAT — GYM 101

The squat is one of the most fundamental strength movements you’ll ever learn. It teaches you how to move through your hips, use your legs properly, and build strength you’ll use in everyday life. Whether you’re picking something up, standing from a chair, or training for performance — the squat is the blueprint.

WHAT THE SQUAT TRAINS

A true full-body builder, with the spotlight on:

  • Quads

  • Hamstrings

  • Glutes

  • Core

  • Lower back

  • Upper back (for stability)

It’s the foundation of lower-body strength.

WHY YOU SHOULD LEARN IT

  • Builds leg strength and power

  • Improves mobility and stability

  • Supports knee and hip health

  • Teaches controlled movement under load

  • Forms part of the Big 5 fundamental lifts

The squat is a long-term investment in strength.

HOW TO SET UP

1. Foot Position
Feet roughly shoulder-width apart.
Toes slightly turned out — wherever your hips feel strongest.

2. Brace the Core
Deep breath.
Ribs down.
Everything tight before you move.

3. Bar / Weight Options
As a beginner, start with:

  • Bodyweight

  • Goblet squat (dumbbell or kettlebell)

  • Box squat for guidance
    Master the pattern before loading a barbell.

HOW TO SQUAT

  • Push hips back slightly, knees track forward

  • Sit down between your legs, not forward onto your toes

  • Keep heels planted

  • Stay tall through the torso

  • Drive through the floor to stand tall

Smooth on the way down, powerful on the way up.

COMMON MISTAKES

❌ Knees collapsing inward
❌ Heels lifting
❌ Chest dropping forward
❌ Rushing the descent
❌ Using weight before learning the pattern

Correcting these early makes everything easier later.

WHERE TO START

Aim for:

  • 2–3 sets

  • 8–12 reps

  • Slow, controlled tempo

  • Only add weight when the movement feels stable and consistent

Progress comes fast when your form is solid.

HOW IT SHOULD FEEL

✓ Pressure in the legs, not the lower back
✓ Heels grounded
✓ Core tight
✓ Movement steady and balanced
✓ A strong drive out of the bottom

A good squat feels powerful, grounded, and controlled.