Squat

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Bodyweight Squat Cover

Exercise Information


Common Mistake(s):

Squat

  1. The ankles are not bending enough

    The knees are not being pulled forward enough through bending of the ankles (ankle dorsiflexion).


This is a root exercise upon which exercise variations build.

This is an: Exercise

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Exercise Photo Gallery

Squat

Angled View

This is a collection of photos for the angled view of this exercise.

Related Workouts or Warm-ups

Form and Technique

This section explains the form and technique for the Squat exercise.

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Set-Up

Form

Goal

Muscles Used:

If no muscles or no prime movers are listed, drill down deeper by selecting an exercise variation..

  1. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Extensor Digitorum Longus

      Body Part(s): Lower Body / Legs / Feet

    2. Extensor Hallucis Longus

      Body Part(s): Lower Body / Legs / Feet

    3. Fibularis Tertius

      Body Part(s): Lower Body / Legs / Feet

    4. Tibialis Anterior

      Body Part(s): Lower Body / Legs / Lower Legs / Anterior

  2. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Biceps Femoris Long Head

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Biceps Femoris, Hamstrings

    2. Biceps Femoris Short Head

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Biceps Femoris

    3. Gastrocnemius

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

      Muscle group: Calves, Triceps Surae

    4. Gracilus
    5. Plantaris

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

    6. Popliteus

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

    7. Sartorius

      Body Part(s): Lower Body / Legs / Upper Legs / Medial / Anterior

    8. Semimembranosus

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Hamstrings

    9. Semitendinosus

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Hamstrings

  3. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Gracilis

      Body Part(s): Lower Body / Legs / Upper Legs / Medial

    2. Iliacus

      Body Part(s): Lower Body / Legs / Upper Legs / Medial

    3. Psoas Major

      Body Part(s): Lower Body / Legs / Hips

    4. Rectus Femoris

      Body Part(s): Lower Body / Legs / Upper Legs / Anterior

      Muscle group: Quadriceps

    5. Sartorius

      Body Part(s): Lower Body / Legs / Upper Legs / Medial / Anterior

    6. Tensor Fasciae Latae

      Body Part(s): Lower Body / Legs / Upper Legs / Lateral

  4. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Fibularis Brevis

      Body Part(s): Lower Body / Legs / Lower Legs

    2. Fibularis Longus

      Body Part(s): Lower Body / Legs / Lower Legs

    3. Flexor Digitorum Longus

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

    4. Flexor Hallucis Longus

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

    5. Gastrocnemius

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

      Muscle group: Calves, Triceps Surae

    6. Plantaris

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

    7. Soleus

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

      Muscle group: Calves, Triceps Surae

    8. Tibialis Posterior

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

  5. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Adductor Magnus

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior / Medial

      Muscle group: Adductors

    2. Biceps Femoris Long Head

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Biceps Femoris, Hamstrings

    3. Gluteus Maximus

      Body Part(s): Lower Body / Legs / Hips / Posterior

      Muscle group: Gluteals

    4. Gluteus Medius

      Body Part(s): Lower Body / Legs / Hips

      Muscle group: Gluteals

    5. Inferior Gemellus

      Body Part(s): Lower Body

    6. Semimembranosus

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Hamstrings

    7. Semitendinosus

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Hamstrings

  6. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Rectus Femoris

      Body Part(s): Lower Body / Legs / Upper Legs / Anterior

      Muscle group: Quadriceps

    2. Vastus Intermedius

      Body Part(s): Lower Body / Legs / Lower Legs / Anterior

      Muscle group: Quadriceps

    3. Vastus Lateralis

      Body Part(s): Lower Body / Legs / Upper Legs / Anterior

      Muscle group: Quadriceps

    4. Vastus Medialis

      Body Part(s): Lower Body / Legs / Lower Legs / Anterior

      Muscle group: Quadriceps

  7. The heavier the weight, the more work fixators will need to do. For example, with a bodyweight squat, the fixators don't have to do much work but add load to the exercise and they will work a lot.

    1. Iliocostalis Cervicis

      Body Part(s): Upper Body / Back

      Muscle group: Erector Spinae

    2. Iliocostalis Lumborum

      Muscle group: Erector Spinae

    3. Iliocostalis Thoracis

      Body Part(s): Upper Body / Back

      Muscle group: Erector Spinae

    4. Interspinalis Cervicis
    5. Interspinalis Lumborum
    6. Longissimus Thoracis

      Body Part(s): Upper Body / Back / Upper / Middle / Lower

      Muscle group: Erector Spinae, Longissimus

    7. Multifidus

      Body Part(s): Upper Body / Back / Upper / Middle / Lower

    8. Rotatores Thoracis Breves

      Body Part(s): Upper Body / Back / Upper / Middle

      Muscle group: Rotatores

    9. Rotatores Thoracis Longi

      Body Part(s): Upper Body / Back / Upper / Middle

      Muscle group: Rotatores

    10. Semispinalis Thoracis

      Body Part(s): Upper Body / Back / Middle

    11. Spinalis Thoracis

      Body Part(s): Upper Body / Back / Middle

      Muscle group: Erector Spinae

Exercise Variations

Exercise variation(s) that are based upon this exercise:

  • Bodyweight Bulgarian Squat View
  • Bodyweight Hindu Squat View
  • Bodyweight Pistol Squat View
    • Double Kettlebell Overhead Pistol Squat
      Loaded Exercise Variation
    • Double Kettlebell Racked Pistol Squat
      Loaded Exercise Variation
    • Kettlebell Frontal Raise Pistol Squat
      Loaded Exercise Variation
    • Kettlebell Goblet Pistol Squat
      Loaded Exercise Variation
    • Kettlebell Racked and Overhead Pistol Squat
      Loaded Exercise Variation
    • Single Kettlebell Overhead Pistol Squat
      Loaded Exercise Variation
    • Single Kettlebell Racked Pistol Squat
      Loaded Exercise Variation
  • Bodyweight Sissy Squat View
  • Bodyweight Sumo Squat View
  • Squat Clean View

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