Rucking Revolution

SQUAT

PURPOSE

The squat is a fundamental lower body exercise that builds overall leg strength, particularly targeting the quadriceps, glutes, and hamstrings while engaging the core for stability.

Primary muscles: quadriceps, glutes, hamstrings, core

Equipment: bodyweight, barbell, dumbbells, kettlebells

Difficulty: beginner

PROGRESSIONS

Start with easier variations and gradually progress to more challenging ones as you build strength:

  1. Bodyweight squats
  2. Goblet squats (dumbbell or kettlebell)
  3. Barbell back squats
  4. Barbell front squats
  5. Overhead squats
  6. Pistol squats (single-leg)
  7. Jump squats

STEP-BY-STEP TECHNIQUE

  1. Stand with feet shoulder-width apart, toes slightly outward
  2. Engage core and keep chest up
  3. Initiate movement by pushing hips back and bending knees
  4. Lower until thighs are at least parallel to floor
  5. Keep knees tracking over toes (not caving inward)
  6. Push through heels to return to standing
  7. Squeeze glutes at top of movement

COMMON MISTAKES

  • Knees caving inward (valgus collapse)
  • Letting knees go too far past toes
  • Rounding lower back
  • Not going deep enough (partial squats)
  • Lifting heels off ground
  • Leaning too far forward

EXERCISE DEMONSTRATION

Person performing barbell back squat: feet shoulder-width, chest up, lowering to parallel depth, knees tracking over toes
Person performing barbell back squat: feet shoulder-width, chest up, lowering to parallel depth, knees tracking over toes

TIMER & PROGRESS

01:00

Ready - Click Start to begin

SETS COMPLETED

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