How to Ace The Basic “Squat”

When you are just starting out with exercise and beginning to work out, there are a few basic moves you need to learn and do them correctly.

One of those exercises is the basic “bodyweight squats”, which many people do incorrectly.

The bodyweight squat is a simple, yet very effective move, and when done correctly, it can bring amazing health results to your body.

It strengthens and tone your hips, glutes, quads, and hamstrings, but also indirectly works your “abs”, the abs that work to stabilize your torso and help maintain a neutral spine throughout the movement, says Mark Sisson.

Research shows that squat may also help improve mobility, balance, and coordination, as well bone density.

Needless to say, there is a huge difference in the effects of squats done right and squats done wrong, so it’s vital you get them right.

So, I think it is time to banish those sloppy squats and ace the basic body-weight exercise. Learn how to do a squat correctly.

How to do a Basic Squat

1. Stand with your feet apart, directly under your hips, and hold your arms out straight, so that they are parallel to the ground. Palms face down.

Basic squat position 1

2. Unlock the hips and bend your knees while keeping your upper body as straight as possible. Lower your body down onto the squat as far as you can by pushing your hips back and bending your knees.

Basic squat position 2

3. Pause at the bottom for 1-2 seconds, then slowly push yourself back to the standing position, driving through your heels. That’s one rep. Do 3 sets of 10 to 15 reps.

Here is how you perform the basic squat with good form.

Additional Tips:

  • Squats as deep as your flexibility and mobility allows. Optimal squat depth would be your hips sinking below the knees or parallel to the floor (aim this level of depth only if you have the flexibility to do so comfortably).
  • Don’t allow your knees to go too far forward. You don’t want them to stick out past your toes.
  • Be careful not to lock your knees when you reach a standing position and straighten your legs.
  • Make sure your torso remains upright and the back stays straight throughout. Keep your head facing forward with eyes straight ahead and your spine neutral.)

Exercise Table

up to 152-3EasyGym or Home

There you have it!

Follow this basic tips and you’ll ace the basic bodyweight squat in no time. The squat is full-body fitness staple that works your whole body.

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

No Comments Yet

Leave a Reply

Your email address will not be published.