Best Gym Outfits for Summer
The squat is often called the king of all exercises, and for good reason. This fundamental movement pattern builds lower body strength, improves mobility, and engages your core like few other exercises can. Whether you're working out at home or in the gym, mastering the squat is essential for any fitness journey.
Why Squats Are Essential
Squats are a compound exercise that works multiple muscle groups simultaneously, including your quadriceps, hamstrings, glutes, core, and even your back. They improve functional strength for everyday activities, boost metabolism, enhance athletic performance, and help build lean muscle mass throughout your lower body.
Perfect Squat Form: Step by Step
Starting Position
- Stand with feet shoulder-width apart or slightly wider
- Toes pointed slightly outward (about 15-30 degrees)
- Chest up, shoulders back, core engaged
- Arms can be extended forward for balance or held at chest level
The Descent
- Initiate the movement by pushing your hips back, as if sitting in a chair
- Keep your chest lifted and back straight
- Lower down until thighs are parallel to the ground (or as low as comfortable)
- Knees should track over your toes, not caving inward
- Keep your weight in your heels and midfoot
The Ascent
- Drive through your heels to stand back up
- Squeeze your glutes at the top
- Maintain core engagement throughout
- Exhale as you push up
Common Squat Mistakes to Avoid
1. Knees Caving Inward
This is one of the most common errors and can lead to knee injuries. Focus on pushing your knees outward, tracking them over your toes throughout the movement.
2. Lifting Heels Off the Ground
Keep your weight distributed through your entire foot, with emphasis on your heels. If your heels lift, you may need to work on ankle mobility.
3. Rounding the Back
Maintain a neutral spine throughout the movement. Keep your chest up and core engaged to protect your lower back.
4. Not Going Deep Enough
While depth depends on mobility, aim to get your thighs at least parallel to the ground for maximum benefit.
5. Rushing the Movement
Control is key. Take 2-3 seconds to lower down and 1-2 seconds to come back up.
Squat Variations to Try
Bodyweight Squats
Perfect for beginners or warm-ups. Master this before adding weight.
Goblet Squats
Hold a dumbbell or kettlebell at chest level. Great for learning proper form and building strength.
Sumo Squats
Wider stance with toes pointed out more. Targets inner thighs and glutes.
Jump Squats
Add explosive power by jumping at the top of the movement. Advanced variation for building power.
Bulgarian Split Squats
Single-leg variation with rear foot elevated. Excellent for balance and unilateral strength.
Building Your Squat Workout
For Beginners:
- 3 sets of 10-12 bodyweight squats
- Rest 60-90 seconds between sets
- Focus on form over speed
- Practice 2-3 times per week
For Intermediate:
- 4 sets of 12-15 goblet squats
- Add jump squats: 3 sets of 8-10 reps
- Include squat variations in your routine
- Train legs 2-3 times per week
Tips for Squat Success
- Warm up properly: Do 5-10 minutes of light cardio and dynamic stretches
- Film yourself: Check your form by recording your squats from the side
- Start light: Master bodyweight squats before adding resistance
- Breathe: Inhale on the way down, exhale on the way up
- Be patient: Building strength and perfecting form takes time
- Wear proper footwear: Flat, stable shoes provide the best support
What to Wear for Squats
Comfortable, flexible activewear is crucial for proper squat form. Look for high-waisted leggings that won't slide down during deep squats, and supportive sports bras that allow full range of motion. The activewear shown in our image demonstrates the perfect combination of support and flexibility needed for effective squat training.
Progress Tracking
Keep a workout journal noting how many reps and sets you complete, any weight used, and how the movement feels. Aim to progressively increase reps, sets, or weight every 1-2 weeks.
Ready to build stronger legs and glutes? Start incorporating squats into your routine today and experience the transformative power of this fundamental exercise. Shop our collection of performance activewear designed to move with you through every squat.
