Exercise profile
Best forStrengthEnduranceGeneral fitness
Effectiveness★★★★☆ 4/5
EquipmentNone
Also worksQuads, Glutes, Hamstrings, Core
Recommended3 sets x 10-20 reps, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Builds leg and glute strength with no equipment - the base lower-body movement.
- Setup
- Feet shoulder-width, toes slightly out, arms forward for balance.
- Common mistakes
- Knees caving inward, heels lifting, or only half-squatting.
- Easier
- Squat down onto a chair and stand back up.
- Harder
- Lower for 3 seconds and pause at the bottom, or hold a weight.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s