HomeFitness & ExerciseExercise toolsExercise videosLegs



Major muscles used

  • Quadriceps
  • Hamstrings
  • Glutes

Performing squats

  • Stand before a bar set on a rack at about chest height, grasping a barbell with palms down.
  • Place the barbell behind and below your neck and evenly across your trapezius muscles and shoulders.
  • Your back should be straight, your feet hip-width apart with toes pointed forward.
  • Your knees should be slightly bent and your back should have a slight forward lean.
  • Squat down keeping your shins close to perpendicular to the floor until your thighs are approximately parallel to the floor.
  • You should be looking upwards, your upper torso slightly leaned forward and your lower back slightly curved inward or straight.
  • Now stand up to the starting position forcing your hips in and your head up.

Be careful

  • Don't allow your back to hunch over at any time. Try to keep good posture with your upper back straight and your lower back slightly arched.
  • Don't allow your knees to move farther forward than your toes. This increases the risk of a knee injury and throws of posture.
  • Don't squat down farther than your quadriceps being parallel to the floor.
  • Don't bounce or jerk your body in an attempt to gain momentum.Always move in a very slow, controlled manner.

Alternative exercises to squats

Courtesy of, your Online Personal Trainer


If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge.

Bookmark and Share

Latest health and fitness news

All news stories

Latest quizzes and tests

All quizzes & tests

Diet & Weight Loss Fitness & Exercise Healthy Living Leisure Jobs UK Reviews Useful Tools

Diets A - Z
Diet planners
Exercise nutrition
Healthy eating
Weight management

Celebrity workouts
Exercise library
Fitness testing
Kids fitness
Health clubs
Personal training
Sports injury

General health
Health spas
Men's health
Women's health

Choosing a job
Job resources
Job search
Training courses

Elite health clubs
Ladies only gyms
Leisure centres
Health clubs
Hotel health clubs
Independent health clubs
Spa breaks

Diet planners
Exercise videos
Online personal training
Web chats TV
Keep in touch with Fitness Venues at
& Twitter

Home | Advertise | Search by business | Search by county | Local Search | Contact us | What's new? | Site map

About us | Terms & Conditions | Privacy Policy | Our partners


Copyright 2006 - 2014 is the UK's leading health, fitness and exercise guide, allowing you to find health clubs, gyms, personal trainers and more.

Find your local ... Exercise classes | Gyms | Health clubs | Health spas | Personal Trainers | Fitness Trainers | Health clubs by town