Target muscles
Quads, glutes, core
Setup
- Place your feet about shoulder-width apart, toes slightly out.
- Keep your chest proud and spine neutral.
- Brace your core hard.
Execution
- Bend hips and knees under control.
- Let your knees track over your toes.
- Go as deep as you can control.
- Drive through the whole foot.
- Stand up without letting your knees cave in.
Common mistakes
- Rounded back or over-arching.
- Heels lifting.
- Knees caving in.
- Bouncing at the bottom.
Progression
Goblet squat → barbell squat → paused squat / front squat.