Short answer: stand with your feet about shoulder-width apart and toes turned out slightly, push your hips back and bend your knees as if sitting into a chair, lower until your thighs are about parallel to the floor (or as low as you can with a flat back), then push through your whole foot to stand. Beginners should start with 2 to 3 sets of 8 to 12 reps, two or three times a week.
Step-by-step squat technique
- Set your feet. Shoulder-width or a little wider, toes pointed out 10 to 30 degrees. Find the stance that lets you sit down comfortably.
- Brace. Take a breath in, tighten your stomach as if someone were about to poke it, and keep your chest up.
- Sit back and down. Start the movement by bending at the hips and knees at the same time. Your arms can reach forward for balance.
- Track your knees. Let your knees move forward and out in line with your toes. They are allowed to pass your toes if your heels stay down.
- Reach your depth. Go as low as you can while your heels stay flat and your lower back does not round.
- Stand up. Press the floor away with your whole foot, squeeze your glutes at the top and breathe out.
Common beginner mistakes and quick fixes
| Mistake | What it looks like | Fix |
|---|---|---|
| Heels lifting | Weight shifts to the toes | Sit back more; widen your stance; try a box squat |
| Knees caving in | Knees drift towards each other | Think “spread the floor” with your feet; slow down |
| Rounded back | Chest collapses at the bottom | Stop a little higher; keep the chest proud |
| Rushing | Dropping fast, bouncing up | Take 2 to 3 seconds to lower |
| Holding your breath for the whole set | Red face, dizziness | Breathe in on the way down, out on the way up |
Easier and harder squat variations
Easier
- Chair (box) squat: lower until you lightly touch a sturdy chair, then stand. The chair sets your depth and gives you confidence.
- Assisted squat: hold a door frame, kitchen counter or the back of a heavy chair.
- Wall slide: back against a wall, slide down a short distance and back up.
Harder
- Tempo squat: 3 seconds down, 1 second pause, normal speed up.
- Goblet squat: hold a dumbbell or a heavy water jug at your chest.
- Split squat: one foot forward, one back, and lower straight down.
A 4-week beginner squat plan
| Week | Sessions | Workout |
|---|---|---|
| 1 | 2 | Chair squat, 2 sets of 8 |
| 2 | 3 | Chair squat, 3 sets of 10 |
| 3 | 3 | Bodyweight squat, 3 sets of 10 |
| 4 | 3 | Bodyweight squat, 3 sets of 12, or tempo squat, 3 sets of 8 |
Rest 60 to 90 seconds between sets and leave at least one day between sessions. Squats fit naturally into the 20-minute beginner home workout, and a short 5-minute warm-up beforehand makes the first set feel much smoother.
What muscles do squats work?
The main movers are the quadriceps (front of the thighs) and the glutes. The hamstrings, adductors (inner thighs), calves and the muscles of the trunk work to steady you. That is why the squat is a staple of almost every beginner plan, including the beginner dumbbell workout at home.
FAQ
How low should a beginner squat?
As low as you can go with your heels down and your back flat. For many beginners that is a little above parallel at first, and depth improves with practice.
Is it OK if my knees go past my toes?
Yes, for most people. Knees naturally travel forward in a deep squat. What matters more is keeping your heels down and your knees in line with your toes.
Should I squat every day?
Two or three non-consecutive days a week is plenty when you are starting out. Read how many rest days beginners need for the reasoning.
This is general fitness information, not medical advice. If you have a health condition, an injury, are pregnant, or have been inactive for a long time, check with a doctor or physiotherapist before starting a new exercise routine.