Looking for a great way to build up your strength? If so, look no further than to the squat exercise.

Squats are key for building lower body strength and power and will also help stimulate core development as well. Not to mention, if you want to build mental toughness, squats are the way to do it.

Performing squats will hit your quads, hamstrings, glutes, calves, core, as well as the shoulders and back slightly as you must balance the bar.

They’re also great for cardiovascular development as a set of 8-10 heavy squats will quickly get your heart rate up and keep it elevated for a good period of time.

This also lends well to them helping you burn fat faster while boosting your metabolic rate. As it is quite easy to become injured while squatting, using proper form is a must.

Squats Exercise How To

Let’s look at the steps to take to ensure your form is on track.

  • Get into an upright standing position with feet slightly wider than hip width apart. Place a barbell with weights across the top of your shoulders
  • Begin to bend at the knees, adopting a very slight lean forward while keeping the back straight.
  • Go down as far as you can go without breaking at the hips and then pause in this lowered position for a brief second.
  • Press back up, keeping the back straight and head looking forward until you resume the full standing position.

As squats are a very intense exercise, try and do these towards the start of your workout session when you have the most energy to devote to the exercise.

Form And Technique

To avoid injury, it’s absolutely crucial to keep your lower back arched at all times during the squat.

If you can’t do this with the weight you’re lifting, lower the weight until your strength increases to a point that makes it safe to lift a heavier weight.

VariationsDumbbell Squats, Front Squat, Back Squat, Smith Machine Squat, Bodyweight Squats

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gain:  4-5 sets x 6-8 reps


What are the benefits of squats?

The benefits of squats include building muscle size, strength and tone in your quads, glutes and hamstrings.

Squats are one of the best compound exercises and with the quads being the largest muscle in your body, doing squats can help to add lean muscle mass.

How many squats should I do a day?

If you just do bodyweight squats, it’s best to do as many as you can each day to build and maintain muscle tone and strength.

If you do weighted squats using dumbbells, kettlebells or a barbell, you will do less but the added resistance of the weight has many benefits including fat burning and muscle building.

How do you properly do a squat?

To do a squat properly, arch your lower back, keep your knees and feet pointing in the same direction and lower yourself down slowly to seat level, then back up again.

Watch our squats exercise demo video above to see PT Dmitri demonstrate correct form and technique for squats.

What will 100 squats a day do to your body?

100 squats a day will have many positive benefits to your body. It will build muscle tone and strength in your quads, glutes and hamstrings and build lower body strength, stability and balance.

Adding weight to your squats will have even more positive effects on your body including muscle building, toning and strengthening.

Do squats make your thighs bigger?

Squats can make your thighs bigger if you’re doing squats consistently. Bodyweight squats can help with muscle size, toning and strength.

Adding resistance by using dumbbells, kettlebells or a barbell can help build your thighs even more with consistent training.

What are the size effects of squats?

The side effect of squats are bigger quads! Squats build muscle, strength and tone your quads, glutes and hamstrings.

To avoid injury ensure you use correct form for squats as shown in our demo video.


How To Do Squats