What is Squat?

What is Squat?

A squat is a compound exercise where you bend your hips and knees to lower your body, then reverse the movement to stand back up, typically loaded with a barbell across the back or front of the shoulders, though it can also be trained with dumbbells, a kettlebell, or bodyweight alone. It is one of the most fundamental strength movements, trained both as a general lower-body builder and as one of the three competition lifts in powerlifting, alongside the bench press and deadlift. Variations change bar position, stance width, and depth to shift the emphasis between quads, hips, and hamstrings, which is why coaches often pick a specific squat variant to target a lifter's individual weak point.

How it works

A squat works through a coordinated sequence at the hips, knees, and ankles. On the way down (the eccentric phase), the hips and knees flex and the ankles dorsiflex as the torso and weight lower under control, ideally to a depth where the hip crease drops at least to the level of the knee. At the bottom, the movement reverses (the concentric phase): the hips and knees extend and the ankles plantarflex to drive back to standing. The quadriceps do more of the work extending the knee near the bottom of the movement, while the glutes, adductor magnus, and hamstrings take over more through the top portion of the ascent as the hips extend; the erector spinae and core brace isometrically throughout to keep the spine rigid and stable under load. Stance width and bar position change how much of that load shifts toward the hips versus the knees, which is the main reason different squat variations feel and train so differently even though the basic joint pattern is the same.

Types

Worked example

Here's how a low-bar back squat looks in a basic linear-progression block, adding small jumps each session.

A missed rep is a normal signal to repeat the same weight rather than pushing the jump — most novice programs progress the squat every session until progress stalls, then switch to a slower weekly or double-progression model.

High-bar vs low-bar squat

Neither is 'better' outright — bodybuilders and Olympic lifters usually prefer high-bar, while most competitive powerlifters use low-bar to move more weight.

By goal

• Beginners: Start with goblet or bodyweight squats to learn depth and bar-path control before adding a barbell.
• Hypertrophy-focused lifters: High-bar or front squat variations at moderate depth and higher reps (8-15) emphasize the quads well.
• Competitive powerlifters: Train the low-bar squat to the exact depth and stance the federation's rules require, and rehearse the full commands.

Common misconceptions

• "Squats are bad for your knees." Research on squat biomechanics shows properly performed squats, including deep ones, are not inherently harmful to healthy knees and can improve joint resilience when loaded progressively.
• "Your knees should never travel past your toes." Some forward knee travel is a normal, necessary part of an efficient squat pattern for most body proportions — the real technique priorities are a stable spine and full control at depth.
• "You must squat below parallel for the lift to count." That standard is specific to competitive powerlifting (hip crease at or below the top of the knee, per IPF rules) — for general strength and hypertrophy training, parallel or slightly above can be just as effective depending on the goal.

Related terms

Squat FAQ

What muscles does the squat work?

The squat's prime movers are the quadriceps, gluteus maximus, and adductor magnus, with the hamstrings, erector spinae, and core muscles working isometrically to keep the torso stable and control the bar throughout the movement.

How deep should you squat?

For competitive powerlifting, IPF rules require the hip crease to drop at or below the top of the knee. For general strength and hypertrophy training, squatting to at least parallel is a reasonable default, adjusted for mobility and goals.

Is the low-bar or high-bar squat better?

Neither is universally better — low-bar squats let most lifters move more weight and are standard in powerlifting, while high-bar squats keep the torso more upright and are preferred by Olympic weightlifters and many bodybuilders for quad emphasis.

Are squats bad for your knees?

Biomechanical research shows properly performed squats, including deep ones, are not inherently harmful to healthy knees and can improve joint resilience when the load progresses gradually and technique is sound.

What's the difference between a squat and a front squat?

A regular back squat rests the bar across the upper or rear shoulders. A front squat rests the bar across the front delts and collarbones, forcing a more upright torso and heavier core and quad demand at a lighter typical load.

How much should I be able to squat?

There's no single universal number — your squat strength depends on your bodyweight, training age, sex, and lever lengths. Rather than chasing a generic benchmark, track your own squat against your own history and aim for steady, gradual progress over months.

References

1. A Biomechanical Review of the Squat Exercise: Implications for Clinical Practice. PMC. PMC10987311
2. Considerations for Squat Depth. NSCA Coach
3. IPF Technical Rules Book, effective 1 March 2026. International Powerlifting Federation
4. Knee Joint Kinetics in Relation to Commonly Prescribed Squat Loads and Depths. PMC. PMC4064719
5. The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders. PMC. PMC7831128