Squats - Free Weight

Other types of Squats: Bodyweight Machine Resistance Tube Stability Ball

  • Stand with your feet hip width apart, spine in neutral alignment and abs engaged. Hold the dumbbells with slightly bent elbows away from your legs so as to not touch your legs.

  • Bend your knees, allowing your body to bend forward from the hips and keep your lumbar curve intact. Pause just before your hips are even with the height of your knees, then slowly straighten your legs returning to the starting position.

  • Thighs 

  • Hips  Lower Legs 

  • Rectus femoris, Vastus lateralis, Vastus intermedius, Vastus medialis, Gluteus maximus, Adductor magnus, Soleus

  • TIP: Keep your head in neutral alignment as you squat.

Variations for Squats

  • Smith Squats

    The Smith machine guides you through a safe range of motion and has adjustable safety stops in case you can't complete your last rep and need to set the weight down.

  • Barbell Squats

    These are classic squats that are done with a bar on your shoulders.

  • Advanced Split Leg Squat

    For the first time doing this exercise, use your arms to help you balance. Add resistance once you have mastered doing 5 squats without any wobbling (or lateral motion) in your knees.


Start by selecting a body part to see the available exercises.

Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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