How to do a basic squat
For beginners who want stronger legs and steadier balance using only body weight.
IJR · Sep 26, 2026 · 1 min read
Every squat works when your heels stay planted and your chest stays tall so the work stays in your legs instead of your lower back.
Clear a six-foot by six-foot floor space and wear shoes with flat soles.
You'll need only open floor and clothes you can bend in. You know the stance is set when you can lift your toes slightly yet both heels stay glued to the ground.
Ribs draw down and the lower back stays neutral. You feel it is ready when the tightness holds even while you take short breaths.
Knees track in line with the toes and the chest stays lifted. You know the depth is right when thighs reach roughly parallel to the floor and you feel the hips stretch.
Balance stays even across both feet. You know the pause worked when you could still wiggle your toes without rocking forward.
Hips and knees finish locked. You know the rep is complete when you stand tall with the same braced midsection you started with.
The most common mistake
Knees collapsing inward shifts stress to the joints. Push the knees outward so they stay stacked over the toes for the whole movement.
Pro tip
Do three sets of eight smooth reps and rest sixty seconds between sets before adding any load.
Say it every time
heels down chest tall knees out drive up
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