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Squats

The single most important leg exercise. Done properly it strengthens your knees rather than wearing them out.

Level Beginner
Equipment None
Sets and reps 3 sets x 15-20
Works on Thighs, glutes

How to do it

  1. Stand with feet shoulder width apart, toes turned slightly out.
  2. Chest up, back straight, arms out in front.
  3. Push your hips back and sit down - as if lowering into a chair.
  4. Go until your thighs are parallel to the floor, then stand back up.

Common mistakes

  • × Knees caving inward - they should track in line with your toes.
  • × Lifting your heels - keep your whole foot planted.
  • × Rounding your back - keep the chest up.
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One thing that matters

Squat facing a wall. If you bump into it, you are leaning too far forward.

How much

Sets and reps for Squats

Where you are Aim for
Just starting 3 sets x 10, to a chair
The standard 3 sets x 15-20
Once it is easy 4 sets x 25, 3 seconds down
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Breathing

In on the way down, out as you drive up. Take the breath at the top, not halfway down.

Too hard, or too easy?

Where this sits

You are here Squats 3 sets x 15-20

Beginner · None

Harder → Jump Squats 3 sets x 12-15

Move up when squats stops being a challenge.
Questions

Squats, answered

How deep should I squat?

At least until your thighs are parallel to the floor. A quarter squat is not a squat - it skips the range where most of the work happens. If you cannot reach parallel, squat down to a chair and stand back up.

Why do my knees hurt when I squat?

Usually the knees are caving inwards or the heels are lifting. Push your knees out over your toes as you descend, and keep your whole foot on the floor. If it still hurts, stop and get it looked at.

Are bodyweight squats enough to build legs?

For a beginner, for several months, yes. Once 25 clean squats is easy, add difficulty by slowing them down to three seconds on the way down, or move to jump squats and single leg work.

One exercise is never the whole story

Which day to do Squats, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Legs

You can also try

🦵 Beginner

Lunges

Thighs, glutes

One leg at a time - which also shows you exactly how uneven your two legs are.

3 sets x 10 each leg →
🦵 Beginner

Wall Sit

Thighs

Nothing moves - you just hold a sitting position against a wall. Looks easy, feels anything but.

3 sets x 30-60 sec →
🦵 Advanced

Jump Squats

Thighs, glutes, heart

Add a jump to your squat and you build power while burning far more calories.

3 sets x 12-15 →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.