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How To Do a Squat


Updated May 16, 2014

How To Do a Squat
Squats can do amazing things for your thighs, hips and butt. Learn the right way to do it and maximize your workout!
Difficulty: Average
Time Required: 5 - 10 minutes

Here's How:

  1. Stand with feet hip distance apart with your toes, knees and hips in a straight line.
  2. Pull your belly button towards your spine and contract your abdominal muscles.
  3. Slowly lower your body, as though you are sitting in a chair.
  4. If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can't go down that low, go as low as you can.
  5. Take a moment and look down make sure your knees are BEHIND your toes.
  6. Keeping the weight in your heels, slowly push your body back to starting position.
  7. At the top of the movement, do NOT lock your knees. Keep a slight bend in them.
  8. Repeat the movement 10 to 15 times, performing 1 to 3 sets. For each repetion, count to 3 on the way up and on the way down to ensure you're not going too fast.
  9. Rest 30 to 60 seconds in between sets.
  10. Stretch your quadriceps and hamstrings after each set or after your final set, spending at least 10 to 15 seconds on each stretch.


  1. Warm up with 5 minutes of cardio before you start!
  2. Stand sideways in front of a mirror to watch your form and make sure your knees stay behind your toes.
  3. To make it more difficult, hold a barbell across your shoulders or hold dumbbells at your side.
  4. Breath continuously and keep your neck in line with your spine.
  5. Practice by actually standing in front of a chair and sitting down on it briefly before standing back up.

What You Need

  • Weights (Optional)
  • Full length mirror
  • Chair (Optional)

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