How to do it
- Stand with the feet about shoulder-width, toes turned out a little.
- Reach the arms forward for balance.
- Sit down between the heels, knees tracking over the toes.
- Go as deep as you can with a flat back and heels down, then stand up.
Common mistakes
- Heels lifting.
- Knees caving in.
- Rounding the back to get lower.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Goblet squat with a dumbbell, a backpack, or a 3-second lowering.
Easier: Sit to stand from a chair.
Sets and reps
Beginners: 2-3 sets, stopping each 2-3 reps short of failure.
Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.
Safety
- Hold a door frame or counter if balance is a worry.
Swaps
Full gym: Back squat, Front squat, Hack squat, Leg press, Goblet squat, Sit to stand, Bulgarian split squat, Reverse lunge, Walking lunge, Step-up, Leg extension
Dumbbells and a bench: Goblet squat, Sit to stand, Bulgarian split squat, Reverse lunge, Walking lunge, Step-up
Bodyweight only: Sit to stand, Bulgarian split squat, Reverse lunge, Walking lunge, Step-up