Expert-approved ways to squat for more toned legs and glutes

Squatting is Common practice You’ll see most people doing this in the gym. However, do you know the proper form for squatting and what muscles it works? Having the basic model is important because it can help you Increase your strengthwhile reducing the chances of infection. We spoke with certified personal trainers to find out everything there is to know about squats, how to do them correctly, and their benefits.

How to perform a squat exercise

Elaine Thompson, NASM Certified Personal Trainer and Area Personal Manager at Flash FitnessShe gave us a good basic squat: “Start standing with your feet shoulder-width apart, with your toes pointing slightly outward. Remember to keep your chest up,” she explains. “Push your hips back, as if you were sitting in a chair. Your knees should follow your toes, not forward or in. Lower yourself until your thighs are parallel to the floor. Drive through your heels to stand back up.”

While bending and standing back is a basic move, Thompson’s description explains that much of what makes the squat a valuable exercise is where you derive your strength from each part of the movement. Pushing your hips back, lowering them and driving through your heels is key to engaging the muscle groups that benefit most from this exercise.

There are also elements of squat that are best conveyed as ‘what’. no to do. Portia PageNCPT and Curriculum Coordinator at Balanced Body Company., says to gently press the knees outward to avoid pressing inward, which can increase knee stress. She also points out that keeping your heels stable is best to prevent strain while making sure you’re working your glutes as much as expected during the exercise.

Thompson also warns against rounding your back or pushing your knees too far forward over your ankles. Ultimately, the squat is a very precise exercise and requires strong form.

What muscles do squats work?

As a compound movement, the squat engages your quadriceps, glutes, hamstrings, adductors and calves, all in one powerful movement. Strength training He practices.

“Because the squat works multiple muscle groups, it is a great exercise for full-body strength and muscle growth. This also makes it a great movement for achieving higher Burning calories “And metabolic rate. Squats mimic real-life movements, such as sitting, standing and lifting, making them a great functional exercise,” Thompson says.

Squats strengthen a variety of muscle groups and are part of your core workout when you’re striving to achieve bigger fitness goals.

“Squatting daily also helps with overall lower body performance, which reduces the risk of injury,” Page adds.

Squat variations you can try

While the basic squat brings a lot of value to the exercise, you can modify the squat to gain other benefits, either by increasing resistance or using additional muscle groups. Once you add resistance, you can move from a purely bodyweight exercise to using additional equipment, e.g Squat racks.

It’s important to improve your form with regular bodyweight squats first before trying the following squat variations, as described by Page and Thompson:

• Back squat and Front squat Use the barbell on the upper back or front shoulders, respectively, to focus on specific areas, such as lower body strength or quads. In a study 2024, Each of these squat variations promoted strength-related improvements, with back squats creating greater strength-related improvements.
• Try a Squat cupwhere it holds a Kettlebell or Dumbbell before. This will engage the core and challenge upper body stability.
• Jump squat Have you added explosive movement to your movements, building your strength and endurance. If you’re going to add weights, be sure to practice without weights first to perfect your form. Then, you can add light weights as you progress.
• A different position, such as a wider stance Sumo squat Or high heels for Squat with high heelsIt targets your muscle groups differently.
• Slow down with Squat stanceAttached to the bottom of a squat, it can enhance muscle control.
• Bulgarian split squat They are performed with one foot raised behind you on the box. This helps you target one leg while also adding an element of balance. A Pistol squat It challenges you to do the entire exercise on one leg, with the other leg sticking out directly in front of you.
• To work similar muscle groups without straining your knee while holding the squat position, you can also try this Wall sits. According to Page, they build isometric strength and leg endurance.

Who should avoid squats?

With so many squat variations, it’s important to check in with yourself and monitor pain — especially if you’re trying different variations or have had a recent or chronic injury. A personal trainer or medical professional can recommend specific squat changes depending on your particular set of injury risk factors.

According to Page and Thompson, individuals who benefit from being careful when incorporating squats into their workouts include:

• People with knee injuries who may need wall sits, glute bridges, or leg presses to relieve pressure on the knees.
• People who suffer from lower back problems. Split squats and leg presses can be less stressful on the lower back.
• Page points out that people with a history of ACL/ACL injuries may be better served by shallow or supported squats, as they can control the depth and range of motion more.
• Hip pain and mobility issues may indicate better results with side squats or sumo squats.
• If you have challenges with ankle mobility, consider doing high-heel squats to get that added benefit.

In all cases, Stretching Mobility work, along with exercises like squats, helps reduce the chance of injury or re-injury if you’re recovering from a previous condition or anxiety.

Expert tips for getting started with squats

As for getting started with squats, Page recommends starting with bodyweight and then working your way up to adding weight or depth. “Start with two to three sets of 10 to 12 repetitions, focusing on form and control,” Page says. “Signs that it’s time to progress are that they can complete all the reps well and with minimal fatigue, then add another set, increase the reps to 12-15 or add resistance.”

Thompson recommends a similar routine of two to three sets with 10-15 repetitions, prioritizing proper depth and knee tracking rather than increasing the number of reps and sets. Adding dumbbells to your goblet squat is a logical next step to adding resistance, and squatting with a barbell (either front squat or back squat) can push you further, too. Remember to reduce your reps and sets when adding new resistance until you get used to it.

“When your body feels solid, you can increase your repetitions,” Thompson says. “Plus, if you start to feel like your squats are getting too easy, increase your repetitions. The same goes for the weight!”

Bottom line

The basic squat is a simple movement but underneath its simple appearance, there are essential elements of good form that make it a valuable addition to your workout. Full body workout routines. A wide range of modifications also allows each squat to work additional muscles or build your strength and endurance in different ways.

Following the advice of certified personal trainers who have studied how the body reacts to different exercises can help you avoid injuries and get a good workout without aggravating past injuries. Finally, start any exercise routine small, knowing that you can work your way up to higher levels of reps, sets, and resistance once you notice that your body is reacting well.