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The traditional squat is easy to perform. It does not require any equipment, which means you can execute the squat anytime, anywhere even in a little amount of space. It is designed to build up core strength and endurance in your calves, hips and lower back—targeting many muscles in the lower body.

The squat workout burns calories, creates better shape in the hips, obliques and abdomen and tightens the buttocks. Get started by standing straight, feet apart. Then, form your body into a squat position, pushing your buttocks backward and arching your back. For maximum results, be sure to breathe in as you squat and exhale when you release, standing slowly back to the starting position. Keep in mind that you need to maintain a neutral spine as you do the squat as not to injure yourself.


The squat exercise primarily targets your quadriceps (the core muscles in front of the thigh), hamstrings (the muscles at the back of the thigh), hip muscles, gluteal muscles (the major muscles that cover up the whole buttocks), lower back muscles and abdominal muscles.

This workout strengthens and stabilizes the muscles, especially the glutes and thighs. Your lower back muscles are exercised, leading to better posture. Your glutes are tightened as well as your thighs. The workout, when done regularly, provides the body with better balance.

Sets and Repetitions

Start by performing the squat for 30 seconds without rest. Then, increase time when your body has gotten used to the movements. For beginners, four to six repetitions of two to three sets is a good place to start, while advanced athletes can aim for eight to 12 repetitions in two to three sets.

Instagram Video

Here is an Instagram video on how to do the squat with a dumbbell for an added challenge.


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The loop bands can be quite handy for testing resistance during exercise, aiding you in working out with your legs, shoulders, arms, buttocks and back.


The hip circle is utilized to forcefully protrude the knees while squatting, and it keeps the distance between your knees optimal.

Top Performance Metrics

Donnie Thompson successfully executed a squat with 1,260lbs, earning himself a world record.

Related Movements

Here are some exercises that you can execute together with the squat:

  • Lunge
  • Deadlift
  • Gluteal stretch

Related Foods

Here are some choices of food that you can add up to your menu before your workout:

  • Whole grain toast with egg white omelet
  • Greek yoghurt with banana
  • Oatmeal with fresh fruits
  • Boiled yams

Below are some foods that can refuel your body from the physical demand of the squat:

  • Boiled eggs with carrots
  • Chocolate milk
  • Protein shakes and protein bar
  • Cottage cheese with crackers

YouTube Video

Here is a YouTube video that demonstrates the squat exercise:


Celebrity Use

Numerous celebrities use squats to maintain their physical shape and promote health. Celebrities such as Iggy Azalea and Christina Milian execute a series of workouts that include squats.

Functional Use

There are numerous improvements you will experience when you are executing the squat exercise correctly and regularly. When you slow down the squat movement, the legs become more toned and strengthened quickly due to extra force felt in the legs. Your buttocks will also become tighter, giving you well-defined, rounded shape. The lower your body is bent down and the more you squeeze your buttocks, the more lifted the gluteal muscles will become. Your core muscles also benefit, making performing daily activities easier. Your joints also become more flexible, reducing the risks of joint pain.

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