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Squat - Instructions, Variations & Alternatives

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Muscles involved

  • Quadriceps
  • Glutes
  • Hamstrings
  • Adductors
  • Lower back
  • Calves

Also known as

  • Back Squat
  • Standard Squat
  • Parallel Squat
  • Bodybuilding Squat

How to perform

Squat - Starting position

Squat - Starting position

Squat - Muscle Under Tension

Squat - Muscle Under Tension

  1. Set up & Starting position (standing)
    Stand with feet hip-width apart or slightly wider and feet parallel or toes slightly turned outward.

  2. Eccentric phase
    Keeping your back straight, slowly lower your body down bending your hips and knees as if you were going to sit down. Squat down until your thighs are parallel with the floor.

  3. Concentric phase
    Push through your heels to return to the initial position and repeat.

Exercise Alternatives