Squat
Also known as: Back Squat, Barbell Squat, Barbell Back Squat
Muscles worked: Quadriceps, Hamstrings, Glutes, Lower Back, Calves, Adductors
How to do it
- 1
Stand with feet shoulder-width apart, toes slightly pointed out.
- 2
Keep your chest up, back straight, and core engaged.
- 3
Initiate the movement by pushing your hips back and bending your knees.
- 4
Lower down until your thighs are at least parallel to the floor.
- 5
Drive through your heels to return to the starting position.
- 6
Maintain control and avoid locking your knees at the top.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Squat FAQ
What muscles does the Squat work?
The Squat primarily works the Quadriceps, Hamstrings, Glutes, with the Lower Back, Calves, Adductors assisting.
What are the best sets and reps for the Squat?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Squat?
There is no single number: a good Squat depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Squat in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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