Build powerful legs and glutes with the king of lower body exercises. Master the movement that forms the foundation of all leg training.
Squats are often called the "king of exercises" for good reason. They're a compound movement that targets your quadriceps, glutes, hamstrings, and calves while also engaging your core, back, and stabilizing muscles. This makes squats incredibly efficient for building lower body strength and functional fitness.
The squat movement pattern is fundamental to daily activities like sitting, standing, and lifting. By mastering squats, you improve your ability to perform these movements safely and efficiently. Squats are a cornerstone of our Beginner's Foundation program and progress to explosive variations in our Intermediate Challenge and Advanced Mastery programs.
Whether you're doing basic bodyweight squats or advanced pistol squats, this exercise builds the foundation for all lower body strength. Pair squats with lunges for comprehensive leg training, or combine with push-ups for full-body workouts.
Hold onto a doorframe or sturdy surface for support. Focus on learning the movement pattern. Build to 3 sets of 15-20 reps before progressing.
Squat down to a box or chair. This teaches proper depth and helps build confidence. Gradually lower the box height as you improve.
The standard squat. Master this before moving to advanced variations. Featured in our Beginner's Foundation program. Aim for 3 sets of 20-25 reps.
Add explosive power. Jump as high as possible from the bottom position. Land softly and immediately go into the next rep. Great for power development in our Intermediate Challenge program.
Hold onto support and squat on one leg. Builds unilateral strength and balance. Progress by using less assistance.
The ultimate single-leg squat. Requires exceptional strength, balance, and flexibility. Master this in our Advanced Mastery program.
Knees collapsing inward stresses the knee joint. Focus on pushing knees outward throughout the movement, especially during the ascent.
Leaning too far forward shifts weight to toes and stresses the lower back. Keep your chest up and weight in your heels.
Not going low enough reduces muscle activation. Aim for thighs parallel to floor or lower if mobility allows.
Weight should stay in heels and mid-foot. If you're rising onto toes, you may be leaning too far forward or have limited ankle mobility.
Perform 4-5 sets of 8-12 reps with 2-3 minutes rest. Focus on controlled, powerful movements. Add jump squats for power development.
Perform 3-4 sets of 20-30 reps with 60-90 seconds rest. Great for building muscular endurance and cardiovascular fitness.
Combine squats with push-ups, burpees, and mountain climbers for full-body conditioning. See our Intermediate Challenge program.
Allow 48 hours between intense squat sessions. Pair with upper body days or alternate with lunges for variety.