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How to do a Squat?

Updated: Mar 1, 2021

The secret to mastering a proper Squat with only 4 simple steps!

The Squat is a lower body exercise. It mainly targets the quadriceps and glutes. However, core strength & stability, ankle mobility, back muscles, calves, and other factors play an important role when you are doing this exercise.

Primary muscle groups (s)

Quadricepts femois

Gluteus maximus


Hamstrings (biceps femoris)

Transverse abdominis

Erector spinae

In this post we will guide you on how to perform a perfect squat. It's simple!

  1. Stand with feet shoulder-width apart, toes pointed out.

  2. Send hips back to squat down until thighs are at least parallel to floor while keeping chest lifted.

  3. Rise back up till you stand straight and hip is extended.

  4. Repeat movement.

Make sure!

Stretch first (Standing Hamstring Stretch, Standing Outer Hip Stretch, Standing Wall Calf

Stretch, Hip Flexor Stretch, Long Adductor Stretch)


Keep your back straight



Don’t let your knees go inward



Don’t let your knees pass your toes



Don’t lift your heels off the ground


Looking for a challenge? Try out our 30-day Squat challenge!

After you master the perfect squat form, up your game with this 30-day squat challenge. Remember, whenever you need to take a rest during reps, feel free to do so. Go at your own pace. Now grab some water and get ready!

For a higher intensity workout, you can add a few reps or grab some dumbbells when you hit day 11.

For more information on how motion analysis can guide your users to perform a perfect squat on your fitness app or fitness equipment, click here.

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