Squats: A Simple Exercise for Strength and Mobility

Squats are a versatile exercise that can be done almost anywhere, with little or no equipment. They work several muscles in the lower body and can help build strength for everyday movements such as sitting down, standing up and climbing stairs.

There is no single version of a squat that suits everyone. Your range of movement, fitness level and any health conditions will affect what feels comfortable. Start with a manageable version and focus on steady, controlled movement rather than depth or speed.

Which muscles do squats work?

Squats mainly involve the muscles in the thighs and buttocks. They also use muscles around the hips and trunk to help you stay balanced and maintain a stable position. The exact demands vary depending on the type of squat and how far you bend your knees and hips.

How to do a bodyweight squat

1. Stand with your feet about hip- to shoulder-width apart, whichever feels comfortable. Point your toes slightly out if that feels natural.
2. Keep your chest comfortably lifted and your feet resting firmly on the floor.
3. Bend at your hips and knees as if you are about to sit on a chair. Let your hips move back while your knees bend in line with your feet.
4. Lower yourself only as far as feels controlled and comfortable. Your heels should stay on the floor.
5. Press through your feet to return to standing. Breathe out as you rise, and avoid locking your knees.

Move at a pace that lets you stay in control. Your knees do not have to remain behind your toes; the important thing is to move comfortably and keep your knees tracking in roughly the same direction as your feet.

Ways to adapt squats

• Chair squat: Stand in front of a sturdy chair, lower yourself until you touch the seat, then stand up again. Use your hands for support if needed.
• Shallow squat: Bend your knees and hips a small amount. Increase the range gradually if it remains comfortable.
• Supported squat: Hold a stable surface, such as a secure rail or worktop, to help with balance.
• Weighted squat: Once bodyweight squats feel comfortable, you may choose to hold a light weight close to your chest. Add resistance gradually and maintain good control.

Common mistakes to avoid

• Lowering farther than your mobility allows.
• Letting your heels lift off the floor.
• Rushing or bouncing at the bottom of the movement.
• Allowing your knees to collapse inwards rather than following the direction of your feet.
• Holding your breath throughout the exercise.

Small adjustments can make a squat more comfortable. You might try a slightly wider stance, a smaller range of movement or a chair for support. If a particular position causes pain, stop and try an easier variation rather than pushing through it.

How often should you squat?

If you are new to exercise, begin with a few comfortable repetitions and take a rest when you need one. You could include squats in a short strength routine once or twice a week, leaving time for recovery between sessions. Gradually add repetitions or another set as the movement becomes easier, rather than increasing everything at once.

Squats are one way to build strength, but a balanced activity routine can also include other strengthening exercises, movement that raises your heart rate, and activities that support balance and flexibility. Choose options that suit your abilities and that you can keep doing over time.

When to seek advice

Stop if you feel sharp pain, dizziness or unusual shortness of breath. If you have an injury, a long-term health condition, balance concerns, or are unsure whether squats are suitable for you, speak with a GP or qualified health professional before starting. An appropriately qualified exercise professional can also help you find a safe variation and check your technique.

 

Squats FAQs: Proper Form, Muscles Worked, Frequency, Weight Loss and Knee Pain

1. How do you do a squat with proper form?
2. Which muscles do squats work?
3. How many squats should I do a day?
4. Are squats good for weight loss?
5. Why do my knees hurt when I squat?
6. How often should I do squats?

How do you do a squat with proper form?

To do a squat with proper form, stand with your feet about hip- to shoulder-width apart and your toes turned slightly out if comfortable. Keep your chest relaxed and lifted, then bend at your hips and knees as though sitting back on a chair. Lower only as far as feels comfortable and controlled, keeping your heels on the floor and your knees tracking in the same direction as your toes. Press through your feet to stand, breathing out as you rise. Start with a shallow squat or use a sturdy chair for support, and stop if you feel pain.

Which muscles do squats work?

Squats mainly work the quadriceps at the front of the thighs, the gluteal muscles in the buttocks and the hamstrings at the back of the thighs. The muscles around the hips and calves also help with the movement, while the abdominal and back muscles work to keep your torso steady. Which muscles are challenged most depends on your technique, stance and depth.

How many squats should I do a day?

There’s no set number of squats you need to do each day—what’s right depends on your fitness, experience and goals. If you’re new to squats, start with a small number of comfortable repetitions, such as 5–10, and focus on controlled technique; build up gradually as they become easier. You don’t need to do squats every day, and rest days can help your muscles recover. Stop if you feel pain, and seek advice from a health professional if you have an injury or health condition.

Are squats good for weight loss?

Squats can support weight loss by building muscle and adding to the energy you use, but they are unlikely to lead to significant weight loss on their own. They work best as part of a regular activity routine alongside a balanced, sustainable approach to eating. Choose a squat variation that feels comfortable, build up gradually and focus on consistency rather than trying to do as many repetitions as possible.

Why do my knees hurt when I squat?

Knee discomfort during squats can be related to factors such as increasing exercise too quickly, limited mobility, fatigue, or a squat depth or variation that does not suit you; it does not necessarily mean your technique is wrong. Try reducing the depth, slowing down, or using a chair for support, and stop if the movement causes pain rather than pushing through it. If the pain is severe, persistent, worsening, follows an injury, or comes with swelling or difficulty bearing weight, seek advice from a GP or physiotherapist.

How often should I do squats?

How often you do squats depends on your fitness level, goals and how well you recover. If you’re new to exercise, start with a small number of comfortable repetitions once or twice a week, allowing time to recover between sessions. As squats become easier, gradually increase the repetitions or sets, rather than making big changes at once. Stop if you feel pain, and seek advice from a health professional if you have an injury or health condition that may affect exercise.