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Exercise · Legs and glutes

Squats

Exercise A to Z

  • Strength

Works: Legs and glutes.

Add to a routineUsed in 21 timer routines

How to do it

Line drawing of a squat: standing tall, then at the bottom with hips level with the knees.
  1. Stand with your feet a little wider than your hips, toes turned out slightly.
  2. Push your hips back and bend your knees, as if sitting down onto a chair behind you.
  3. Keep your chest up, your heels on the floor and your knees pointing the same way as your toes.
  4. Go down until your hips are level with your knees, or as low as you comfortably can.
  5. Push through your whole foot to stand up tall, squeezing your glutes at the top.

Watch out for

Knees falling inwards, heels lifting, and rounding your back.

Make it easier or harder

  1. 1Sit to stand: sit right down on a chair, then stand up.
  2. 2Chair tap squats: lower until you just touch the chair seat, then stand without sitting down.
  3. 3Squats: no chair.
  4. 4Pause squats: take three seconds to go down, hold still for two seconds at the bottom, then stand.
  5. 5Jump squats

Do the difficulty that suits you.

Exercise from healthshelf.org

More exercises like this

LungesLegs, glutes and balance.Pistol squat practiceLegs, glutes and balance, one leg at a time.Sit to standLegs and glutes.Bulgarian split squatsThighs, glutes and balance.

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Safety and disclaimer

The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
  • you are pregnant or have had a baby in the last year
  • you have recently had an operation, or been ill
  • you take medicine that affects your heart rate, blood pressure or balance
  • you are new to exercise, or coming back after a long break
  • a doctor or other professional has told you to limit or avoid exercise
  • you have any other concern about your health

Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.