Squats are one of the most useful bodyweight exercises for beginners. They are simple to learn, require little space, and can be performed without special equipment. Squats train several muscles around the legs and hips while also requiring you to control your body through a basic movement pattern.
You use a movement similar to a squat in everyday activities such as sitting down, standing up, picking something up from a low position, and climbing stairs. Learning to squat with good technique can therefore be useful both during exercise and during normal daily activities.
The most important part of learning squats is not how many repetitions you can perform. Instead, beginners should focus on comfortable movement, control, balance, and gradually improving their technique.
What Is a Squat?
A squat involves bending your knees and hips to lower your body before pushing through your feet to return to a standing position.
The movement involves several areas of the body, including the thighs, hips, and core. Your ankles and feet also contribute to maintaining balance.
A bodyweight squat is a good starting point because you can focus on technique without needing weights.
Step 1: Stand in a Comfortable Position
Begin by standing with your feet approximately hip-width apart.
Some people prefer a slightly wider stance, while others feel more comfortable with their feet closer together.
Your toes can point forward or slightly outward.
There is no need to force your feet into one exact position. Choose a stance that allows you to squat comfortably while keeping your feet stable.
Stand upright and relax your shoulders.
Step 2: Prepare Your Core
Before lowering into the squat, gently engage your core.
You do not need to tighten your stomach as hard as possible. Simply create enough tension to help keep your body stable.
Keep your chest in a comfortable position and look forward or slightly downward.
Avoid lifting your chin excessively.
Step 3: Start by Moving Your Hips and Knees
Begin the movement by bending your hips and knees.
Think about lowering yourself as if you were going to sit on a chair.
Your hips will move backward while your knees bend.
Keep your feet firmly connected to the floor.
Your heels should not lift unnecessarily during a normal bodyweight squat.
Step 4: Lower Under Control
Continue lowering your body until you reach a comfortable depth.
Your knees should move naturally in the same general direction as your toes.
You do not need to force your knees outward or inward.
The depth of your squat can depend on your mobility, strength, and comfort.
A beginner may start with a smaller range of motion and gradually increase it with practice.
Step 5: Keep Your Feet Stable
Throughout the squat, keep your feet connected to the floor.
Try to maintain contact through the heel and the front part of the foot.
If your feet begin to roll excessively inward or your heels lift, reduce the depth and work on your positioning.
Stable feet provide a good foundation for the rest of the movement.
Step 6: Stand Back Up
Once you reach a comfortable depth, push through your feet to return to standing.
Straighten your hips and knees in a controlled manner.
Avoid jumping or using unnecessary momentum.
Finish the repetition in a comfortable standing position.
That completes one bodyweight squat.
Common Squat Mistakes
Going Too Fast
One of the most common mistakes is rushing through repetitions.
Moving quickly can make it harder to control your knees, hips, and feet.
Instead, try lowering yourself smoothly and standing up under control.
Knees Moving Inward
Some beginners allow their knees to collapse inward during the squat.
Try to keep your knees moving generally in the same direction as your toes.
You do not need to push them extremely outward.
Heels Lifting
Your heels should generally stay connected to the floor during a basic bodyweight squat.
If your heels lift, try reducing the depth or checking your stance.
Limited ankle mobility can also affect how comfortably you squat.
Bending Too Far Forward
Your upper body does not need to remain perfectly vertical during a squat.
Some forward movement of the torso is normal.
However, avoid collapsing forward or losing control of your posture.
Keep your chest in a comfortable position and maintain control throughout the movement.
Going Deeper Than You Can Control
There is no requirement to squat as low as possible.
If you lose balance or technique at a particular depth, reduce the range of motion.
You can gradually work toward a deeper squat as your mobility and strength improve.
Chair Squats for Beginners
A chair can help beginners learn the basic squat pattern.
Stand in front of a stable chair with your feet comfortably apart.
Slowly lower your hips toward the chair as if you are going to sit down.
Lightly touch the chair with your hips, then push through your feet to stand.
You do not need to sit completely down between every repetition.
Make sure the chair is stable and placed on a surface where it will not easily slide.
Wall Squats
Wall squats can provide additional support while you learn to control the movement.
Stand with your back against a wall and your feet a comfortable distance forward.
Slowly bend your knees and slide your back down the wall.
Only lower as far as you can comfortably control.
Then push through your feet and return to the starting position.
This variation can be useful for beginners who have difficulty maintaining balance during regular squats.
Half Squats
A half squat uses a smaller range of motion than a deeper squat.
Lower your body partway, then return to standing.
This can be a useful starting point if a full squat feels difficult.
As your control improves, you can gradually increase the range of motion.
There is no need to rush this progression.
Squat to Calf Raise
Once you are comfortable with basic squats, you can combine the movement with a calf raise.
Perform a normal squat and return to standing.
At the top, slowly rise onto the balls of your feet and then lower your heels.
This combines two simple lower-body movements.
Keep your movements controlled and use a wall or other stable support if you need help with balance.
Squat With a Pause
A pause squat involves stopping briefly at the bottom of a comfortable squat.
Lower yourself under control and pause for a short moment.
Then push through your feet to stand.
The pause removes some momentum and gives you an opportunity to practice stability.
If the pause makes the exercise too difficult, return to regular squats.
How to Breathe During Squats
Try to breathe naturally while squatting.
Many people find it comfortable to breathe in while lowering and breathe out while standing.
You do not need to force a particular breathing pattern.
The important thing is to avoid unnecessary breath-holding and maintain relaxed, controlled breathing.
How Many Squats Should Beginners Do?
There is no single number that works for everyone.
A beginner should choose an amount that can be performed with good technique.
You might start with a small number of controlled repetitions and rest between sets.
If you notice your technique becoming less controlled, stop the set.
Over time, you can gradually increase the number of repetitions or choose a more challenging variation.
The goal is steady progress rather than exhausting yourself during every workout.
How Often Should You Practice Squats?
Squats can be included in a regular exercise routine, but your muscles still need time to recover.
You do not need to perform challenging squat workouts every day.
You can alternate lower-body training with upper-body exercises, walking, mobility work, or rest.
This allows you to build a balanced routine without repeatedly stressing the same muscles.
Warm Up Before Squats
A short warm-up can prepare your body for squatting.
You can begin with a few minutes of light walking or another easy activity.
Then perform gentle movements such as leg swings, ankle movements, or a few easy chair squats.
The goal is to gradually prepare your body rather than make yourself tired before the main workout.
How to Improve Your Squat
Improving your squat is a gradual process.
First, focus on maintaining stable feet and controlled movement.
Then work on your balance and range of motion.
You can also practice chair squats or wall squats if you need additional support.
As you become more comfortable, you can perform regular bodyweight squats with a slightly greater range of motion.
Eventually, you may choose more challenging variations, but there is no need to rush.
Squat Progressions for Beginners
A simple progression could look like this:
- Chair squat
- Supported squat
- Half squat
- Regular bodyweight squat
- Pause squat
- More challenging bodyweight variations
You do not have to follow this exact order.
Everyone develops strength and coordination at a different pace.
Stay with an easier variation until you can perform it comfortably and consistently.
Combine Squats With Other Exercises
Squats are only one movement in a complete fitness routine.
You can combine them with exercises for the upper body, core, and cardiovascular fitness.
For example, a simple home workout could include:
- Bodyweight squats
- Incline push-ups
- Bird dogs
- Glute bridges
- Light walking
This gives you a broader range of movement while keeping the workout simple.
Protect Your Knees and Hips
Good squat technique involves more than simply thinking about your knees.
Keep your feet stable, move at a controlled pace, and choose a range of motion that you can comfortably manage.
If you experience pain in your knees or hips, stop the exercise and reassess your technique.
You can try a smaller range of motion or an easier variation.
Persistent or significant pain should be discussed with an appropriate healthcare professional.
Do Not Compare Your Squat With Other People
Everyone has different levels of mobility, strength, coordination, and experience.
One person may naturally squat deeper than another person.
This does not mean that you need to copy their exact movement.
Focus on your own technique and gradually improve your ability.
A controlled squat performed at a comfortable depth is a useful starting point.
Make Squats Part of a Balanced Routine
Squats are easy to include in a home workout because they require no special equipment.
You can practice them during a full-body workout, as part of a lower-body session, or during a short movement break.
Keep your routine manageable.
Regular practice with good technique can help you become more comfortable with the movement over time.
If you are new to exercise, have an injury, or experience ongoing pain, consider getting guidance from a qualified coach, physical education professional, or healthcare professional before starting a new exercise program.
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