Squat | YouWorkout

Difficulty2/5

Repetitions1–100

Sets1–40

Tempo3-1-1

Rest60s

Technique references

Exercise media

Movement video

No playable video is published for this exercise yet. The exercise remains fully usable without it.

Video unavailable

Step by step

Stand with your feet approximately shoulder-width apart, toes turned slightly outward, and weight balanced across each entire foot.
Brace your core, keep your chest lifted, and begin the movement by sending your hips back as your knees bend.
Lower under control while keeping your knees tracking in line with your toes and your heels firmly grounded.
Descend until your thighs are approximately parallel to the floor or as low as you can comfortably maintain a neutral spine.
Press through your midfoot and heels, extend your knees and hips together, and return to a tall standing position.

Muscle focus

Primary: Quadriceps

Coaching

Maintain three points of foot contact through the heel, base of the big toe, and base of the little toe.
Keep your knees aligned over your toes rather than allowing them to collapse inward.
Brace your core before descending and keep your torso controlled throughout the repetition.
Use only the depth at which you can keep your heels grounded and spine neutral.

Technique check

Allowing the knees to collapse inward during the descent or ascent.
Lifting the heels and shifting excessive weight onto the toes.
Rounding or excessively arching the lower back.
Dropping quickly into the bottom position without muscular control.
Rising with the hips before the chest and turning the movement into a forward lean.

Approved settings

Enabled

Use the exercise’s set, repetition, tempo, and rest ranges during one workout.

Enabled