The traditional squat is the most common exercise that is easy to perform, and effective when doing it regularly. 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—everything in your lower body.

The squat workout is meant to burn calories, to give you a better body shape, especially in your hips, obliques and abdomen, and to tighten your buttocks. This exercise does not need much memorizing and as your initial position, you need stand straight, feet apart. You form your body into a squat position, pushing your buttocks backward and arching your back. Upon doing that procedure, be sure to breathe in. You can breathe out when you are going to stand slowly, back to your starting position. Keep in mind that you need to maintain a neutral spine as you do the squat.


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 mainly strengthens and stabilizes your affecting muscles, especially your glutes and thighs. Your lower back muscles are exercised, training them to be in a better posture. Your glutes are tightened as well as your thighs. It also provides your body a better balance, which is essential to remain fit and healthy.

Sets and Repetitions

The initial time in performing the squat exercise is 30 seconds without rest. The time is increased once your body has been toned out and has gotten used to the procedures. For beginners, four to six repetitions of two to three sets can be sufficed, while the advanced completes eight to 12 repetitions of two to three sets.

Instagram Video

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


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The loop bands can be quite handy for testing your resistance during exercise, and these can be your aid 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 length between your knees intact.

Top Performance Metrics

Donnie Thompson has successfully executed a squat with 1,260lbs, which entitles him 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


Here are some photos related to the squat.




YouTube Video

Here is a YouTube video that demonstrates the squat exercise:


Celebrity Use

Numerous celebrities have been engaging themselves with squats so that they can maintain their physical shape and their health. Celebrities such as Iggy Azalea and Christina Milian have been eating healthy foods—more vegetables, fruits and less carbs—, and have been executing a series of workouts, including the squats.

Functional Use

There are numerous improvements that can be manifested when you are executing the squat exercise correctly and regularly. When you slow down the squat movement, your legs become more toned and more strengthened quickly through the intense force felt in your legs. Your buttocks become more tightened and more plumped, 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 are, which all lead to making your buttocks in shape. Your core muscles are strengthened, leaving you to perform better daily. Moreover, your joints also become healthy by giving them more flexibility to reduce the risks of joint pain.