The squat is the king of lower-body exercises—building quads, glutes and core stability while torching calories. Whether you use dumbbells or just bodyweight, mastering squat form boosts athleticism and everyday strength.
How to Do a Squat?
- Stance: Stand tall with feet shoulder-width apart, toes slightly turned out.
- Grip: Hold dumbbells at your sides or racked at shoulders—keep wrists neutral.
- Descent: Push hips back and bend knees as if sitting into a chair. Chest stays up, back neutral.
- Depth: Lower until thighs are at least parallel (≈ 90° knee bend) or your mobility allows.
- Drive: Press through heels, engage glutes and straighten legs to return to the start.
- Pro tip: Keep core braced, knees tracking over mid-foot, and eyes forward for balance.
What Muscles Does It Work?
- Quadriceps – primary knee extensors
- Gluteus Maximus – hip drive & power
- Hamstrings – hip stability & control
- Core & Lower Back – trunk rigidity
- Calves – ankle balance
Add squats to leg day or full-body workouts to build stronger legs, boost metabolism and improve sports performance.
