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How to do a squat: step-by-step form, the muscles it works and 6 variations to build up to

The squat is the move you use every time you get out of a chair. Doing it on purpose, with good form, builds the muscles of your hips and thighs. Here is how to do it well, where to start and how to keep your knees and back happy.

By the Nourish & Strong teamBuilt from 13 sources8 min read
A bearded man in a living room sinking into a deep squat on a yoga mat while holding one dumbbell upright at his chest, with a second dumbbell and a water bottle on the rug beside him

The short answer: to do a squat, stand with your feet slightly wider than hip width and toes turned out a little, brace your stomach, then push your hips back and down as if sitting in a chair. Keep your heels down and your knees in line with your second toe. Go as low as you can with a flat back, then push through your feet to stand.

That is the American Council on Exercise (ACE) bodyweight squat in one breath. Here are the full steps.

How do you do a squat properly?

You do a squat properly by moving your hips back first, then bending your knees, and stopping when your form starts to slip. These steps follow ACE’s exercise library.

  1. Set your feet. Stand with your feet slightly wider than hip width, toes turned slightly out, arms by your sides. Pull your shoulders down and back.
  2. Brace. Stiffen your stomach muscles to steady your spine. Keep your chest up and shift your weight toward your heels.
  3. Hips back, then down. Start by pushing your hips back toward the wall behind you, then lower. Your knees will move forward a little as you go. Let them, but control it.
  4. Find your depth. Lower until your thighs are parallel or nearly parallel with the floor, or until your heels start to lift or your back starts to round, whichever comes first.
  5. Check your knees and feet. Your feet stay put, your ankles don’t roll in or out, and your knees stay lined up over your second toe.
  6. Stand up. Breathe out and push your feet into the floor. Your hips and chest rise together, heels flat, until you are standing tall.

Breathe out as you stand. Harvard Health notes that holding your breath during strength exercise raises your blood pressure.

What muscles do squats work?

Squats work mainly your quadriceps, glutes and hamstrings, with your calves, inner thighs and core helping. ACE describes the squat as working the quadriceps while recruiting the hamstrings and glutes, with the core engaged and the upper body stabilizing.

MuscleWhere it isWhat it does in the squat
QuadricepsFront of the thighStraightens the knee as you stand
Gluteus maximusButtocksExtends the hip to drive you up, working hardest near the bottom
HamstringsBack of the thighHelp extend the hip
Calves (gastrocnemius)Back of the lower legWork at the ankle and knee
AdductorsInner thighWork more in a wide, toes-out sumo squat
Core and back musclesTrunkHold your spine steady

A review of squat research in Medicine & Science in Sports & Exercise found moderate to high quadriceps, hamstring and calf activity, and that this activity generally rose as the knees bent further. ACE says the bottom half of the squat is the part that focuses most on the glutes and hamstrings.

How do you do a squat for beginners?

Beginners do a squat by starting with a version they can control for every rep, such as standing up from a chair, and moving to the next one when it feels easy. Here are six, from easiest to hardest.

LevelVariationHow to do itSets and reps
1Sit-to-standSit on the edge of a sturdy chair with no wheels, feet hip width apart. Lean slightly forward and stand up using your legs, not your arms. Sit down slowly.NHS: aim for 5, the slower the better. Build to 3 sets
2Supported mini squatHands on the back of a chair, bend your knees as far as is comfortable, back straight, then stand and squeeze your buttocks.1 to 3 sets of 8 to 12
3Wall squatBack against a wall, feet 6 to 12 inches out. Slide down until your thighs are parallel to the floor, knees at a right angle over your ankles.ACE: hold up to 30 seconds
4Bodyweight squatThe six steps above, arms by your sides or held out in front for balance.1 to 3 sets of 8 to 12
5Dumbbell squatHold two dumbbells just below your chin, or one at your chest, and squat with the same form.1 to 3 sets of 8 to 12, last 2 reps hard
6Split squat, then Bulgarian split squatOne foot in front of the other, drop the back knee toward the floor. Later, rest the back foot on a bench. Start without weight.1 to 3 sets of 8 to 12 per leg

The rep ranges come from the American College of Sports Medicine, which advises beginners to use loads they can lift about 8 to 12 times, 2 to 3 days a week. Harvard Health says one set of 8 to 12 is effective, two or three may be better, and the right weight tires your muscles by the last two reps while your form holds. When all the reps feel easy, add 2 to 5 pounds for leg exercises or another set, up to three.

For a full routine that pairs the dumbbell squat with presses and rows, see our beginner dumbbell workout. The strength training plan for women builds squats and Romanian deadlifts into three days a week.

What are the most common squat form mistakes?

The most common squat mistakes are heels lifting, knees caving in, the back rounding and the knees moving before the hips. Each has a simple fix.

MistakeFix
Heels lift off the floorStop your depth just above the point where the heels rise. ACE says no heel lift should happen.
Knees cave in or bow outPoint your knees over your second toe. Turn your toes out slightly if it helps them track.
Lower back rounds at the bottomSquat only as low as you can with a flat back, and keep your stomach braced.
Knees shoot forward firstStart each rep by pushing your hips back, then bend the knees.
Dropping fast, bouncing upLower slowly and with control. Harvard suggests counting to three on the way down.
Holding your breathBreathe in as you lower, out as you stand.

ACE calls the hip hinge an important part of learning to squat, because the first move down should be the hips going back. Our guide to the Romanian deadlift teaches the hinge on its own.

Are squats bad for your knees?

Squats are not bad for healthy knees when done with control, and the review in Medicine & Science in Sports & Exercise found that the parallel squat did not injure the healthy knee. Forces inside the knee rise the deeper you bend, peaking near the bottom.

  • Healthy knees: the same review recommended the parallel squat, thighs level with the floor, over the very deep squat, because injury risk to the menisci and ligaments may rise with depth.
  • Sore or recovering knees: knee forces were lowest in the first part of the bend, from straight to about 50 degrees, a shallow bend. A supported mini squat, bending only as far as is comfortable, keeps you near that range.
  • Line up: keep your knees tracking over your toes, not falling inward.

If your knees already ache, start with our knee pain home remedies, which include a gentle half squat.

Can squats cause lower back pain?

Squats can strain your lower back if your spine rounds at the bottom or the load is more than you can control. When a squat is loaded, the weight sits on top of your spine, and ACE warns this could cause a serious injury if you don’t keep good form through the whole movement.

Keep your back flat, stop above the depth where it starts to round, and master the bodyweight squat before you hold any weight. If your back is already sore, begin with these gentle exercises for lower back pain.

When should you stop squatting?

Stop squatting right away if you feel pain. MedlinePlus says you can expect sore muscles after a workout, but you should never feel pain while you exercise.

  • See a doctor if muscle or joint pain doesn’t go away with self-care.
  • Call 911 if a joint looks out of position, or you hear a pop and can’t use the joint normally.
  • The NHS says to get advice if your knee locks, gives way or clicks painfully, or is badly swollen.
  • Talk to your doctor before starting if you haven’t exercised in a while or have a medical condition, the NHS advises.

Rest each muscle group at least 48 hours between strength sessions, Harvard Health says, so squat on two or three days a week rather than every day. New to lifting? Start with strength training for beginners or strength training during menopause.

Your next step

Today, do one set of five slow sit-to-stands from a dining chair. Next session, try the supported mini squat. If a stiff or sore back keeps you from moving freely, The Back Pain Reset gives you a 28-day plan of short daily sessions.

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Quick questions

Are squats bad for your knees?

No, squats are not bad for healthy knees when done with good form. A review of squat research found the parallel squat did not injure the healthy knee. Knee forces rise as you bend deeper, so if your knees are sore, a shallower squat keeps the load lower. Stop if you feel pain.

Do squats work your hamstrings?

Yes, squats work your hamstrings, though less than your quadriceps. ACE says a proper squat recruits the hamstrings and glutes along with the quadriceps, and a research review found moderate to high hamstring activity. For more hamstring work, add a hip hinge such as the Romanian deadlift.

Is it bad to squat every day?

Squatting with weights every day doesn’t give your muscles time to recover. Harvard Health advises at least 48 hours of rest for a muscle group between strength sessions, and two or three sessions a week is ideal.

Is it bad to squat all the way down?

A full deep squat isn’t needed to build strength. A review of squat research recommended the parallel squat, thighs level with the floor, for people with healthy knees, because injury risk to the knee’s cartilage and ligaments may rise in the deepest squat. Go only as low as you can with heels down and a flat back.

How many squats should a beginner do?

A beginner can start with one set of 8 to 12 squats, two or three days a week, building to three sets. If that’s too much, the NHS suggests starting with 5 slow sit-to-stands from a chair. Add reps or a set once every rep feels controlled and easy.

Can squats cause lower back pain?

Squats can strain your lower back if your spine rounds or you lift more than you can control. Keep your back flat, stop above the depth where it starts to round, and learn the bodyweight squat before adding weight. If pain doesn’t ease with self-care, see a doctor.

This article is general information, not medical advice. If you have a knee, hip or back condition, recent surgery or another health problem, ask your doctor or a physical therapist which squat versions are right for you before you start.

Sources