Last Updated on October 2, 2025
If you want stronger legs, lifted glutes, and better everyday movement, squat exercises are your best friend. Use this guide to master form, avoid common mistakes, and follow a simple sequence that works for every level.
Why Squat Exercises Work
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TAKE THE QUIZSquats train multiple muscles at once including quads, hamstrings, glutes, and core. Good squat mechanics also improve hip mobility, knee stability, and ankle flexibility. That means more power in workouts and more ease during daily life from stairs to lifting and walking.
How To Use the Squat Exercises in a Workout
- Warm up for five minutes with marching, air squats, and hip circles.
- Perform the six squat exercises in the order below.
- Use tempo. Lower for two counts and rise for one count.
- Beginners do 8 to 10 reps. Intermediate do 12 to 15 reps. Advanced do 15 to 20 reps.
- Complete 2 to 4 rounds based on your level and time.
- Do this free workout only once per week to prevent plateaus and muscle memory.
Form Checklist For All Squat Exercises
- Stand tall with ribs stacked over hips and core engaged.
- Ground feet through heel, big toe, and little toe.
- Knees track over the middle toes without caving inward.
- Inhale to lower with control. Exhale to stand and squeeze glutes at the top.
- Keep chest proud, eyes forward, and spine long.
- Work within a range that keeps your heels grounded and spine neutral.
The Six Squat Exercises
Basic Squat Hip Width Apart
- Start position Stand with feet hip width and toes forward. Engage your core and set shoulders down and back.
- Movement Inhale and sit hips back like you are reaching for a chair. Knees track over the middle toes. Lower until thighs are parallel or to your comfortable depth. Exhale and press through heels to stand tall. Squeeze glutes at the top without leaning back.
- Pro Tips Think sit back then down. Keep weight balanced and heels grounded.
Plie Or Sumo Squat
- Start position Stand wider than hips with toes turned out slightly. Brace your core and stack ribs over hips.
- Movement Inhale and lower straight down by bending knees and hips while keeping chest tall. Knees follow the line of the toes. Exhale and press through heels and outer edges of feet to stand. Inner thighs and glutes engage.
- Pro Tips Imagine sliding your back down a wall. Keep knees from rolling inward.
Narrow Stance Squat
- Start position Stand with feet closer than hip width and toes forward. Core tight.
- Movement Inhale and hinge slightly as you sit back and down. Knees track over toes. Exhale to stand tall with control.
- Pro Tips Emphasizes quads. Use a smaller range if heels want to lift.
Pulse Squat Basic Or Sumo
- Start position Choose the Basic Squat or Sumo stance. Lower into the bottom third of your squat.
- Movement Stay low and perform tiny one to two inch pulses. Inhale on the mini lower and exhale on the mini rise. Keep tension constant and chest lifted.
- Pro Tips Move small and controlled. No bouncing. Knees stay aligned.
Split Squat Stationary Lunge Squat
- Start position Step one foot forward and one foot back into a long split stance. Feet stay hip width like train tracks. Front heel grounded and back heel lifted. Hands on hips or in prayer.
- Movement Inhale and bend both knees to lower straight down. Back knee moves toward the floor. Torso stays tall over hips. Exhale and press through the front heel to rise without locking the knee.
- Pro Tips Front knee stacks over ankle. Shorten the stance if you feel low back pressure.
Curtsy Squat
- Start position Stand tall with feet hip width. Step your right foot behind and across your left with toes pointing forward or slightly out like a gentle curtsy.
- Movement Inhale and bend both knees to lower hips while keeping the front knee tracking over the middle toes. Exhale and press through the front heel to return to start. Switch sides.
- Pro Tips Keep hips square to the front. Use a smaller cross step if knees feel unstable.
Common Mistakes And Simple Fixes
- Knees collapse inward Gently press knees out to track over the middle toes.
- Heels lift Reduce depth and sit hips back more to keep heels grounded.
- Chest collapses Brace core and keep eyes forward with a long spine.
- Rushing the reps Slow the lowering phase and breathe with control.
Safety Notes
If you feel knee or back pain reduce your range and check form.
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Dr. Christina Carlyle is a Doctor of Functional Medicine, FDN-P, Nutritionist, & Trainer who transformed her body and health – getting off 7 medications and losing 40 pounds for good. Now, she helps other women get happy, healthy, and fit – quickly & naturally – without any BS
