Credit: Photograph by Terrence Darvin

For the most elemental of human movements – sitting down and getting back up, or lifting something heavy off the ground – there is no better exercise than the squat. But form is incredibly important for preventing injury, so start with unweighted "air squats" to develop a full range of motion before adding weight.


  • Stand with feet wider than shoulder width, toes splayed 30 degrees, your chest up and butt back. Weight should be on your heels, not your toes.
  • Squat by pushing your butt backward, not by bending your knees forward. 
  • Knees should track directly over the feet, never caving inward or outward.
  • Bring your thighs parallel to the floor while keeping your weight on your heels and your spine straight and solid.

Advanced Move 

  • Back Squat: Once you can hold good form through 20 body-weight squats, add weight by resting an empty barbell on your back, and then add plates as you progress.