Lower body squat

Squat

Learn how to squat with proper form, understand the muscles worked, avoid common mistakes, and build stronger legs with NoxaFit.

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Squat overview

The squat is a compound lower body exercise that trains knee and hip extension. It is one of the most useful movements for building leg strength, muscle, and athletic control.

Muscles worked

Primary muscles

  • Quads
  • Glutes

Secondary muscles

  • Hamstrings
  • Core
  • Adductors

How to do the Squat

  1. 1

    Set the bar on your upper back and grip it firmly.

  2. 2

    Stand with feet about shoulder width and toes slightly turned out.

  3. 3

    Brace your core and descend by bending the knees and hips.

  4. 4

    Lower until you reach a controlled depth without losing position.

  5. 5

    Drive through the floor and stand tall without relaxing your brace.

Benefits

  • Builds quads, glutes, and full lower body strength.
  • Improves bracing, balance, and movement coordination.
  • Scales well from beginner practice to advanced strength training.

Common mistakes

  • Letting knees cave inward.
  • Losing core tension at the bottom.
  • Cutting depth short without a reason.
  • Shifting weight onto the toes.

Alternatives

Goblet SquatLeg PressHack Squat

How NoxaFit uses this exercise in workout plans

NoxaFit can place the Squat into programs based on your goal, equipment, experience level, recovery, and weekly schedule. The app can also suggest alternatives when your gym setup changes or when a movement does not feel right.

Keep learning with the NoxaFit blog, try the BMI calculator, or follow the 4 day upper lower workout program.

Exercise FAQ

Squat questions.

What muscles does the Squat work?
The Squat primarily trains the quads and glutes, with support from related stabilizing and assisting muscles depending on your setup and technique.
Is the Squat good for beginners?
The Squat can work for beginners when the load, range of motion, and setup are appropriate. Start light, practice control, and progress only when your form is consistent.
How often should I do the Squat?
Most lifters can train the Squat or a close variation one to two times per week as part of a balanced program with enough recovery.
What equipment do I need for the Squat?
The Squat typically uses a barbell and rack. If that equipment is not available, choose a similar movement pattern from the alternatives section.