July 1, 2025, 2:01 am | Read time: 5 minutes

Contrary to popular belief, squats are a technically demanding exercise. They allow for very effective training of the gluteal and leg muscles–with or without equipment. People with previous knee injuries should exercise caution. Incorrect execution can damage the joints.

Muscles Engaged During Squats

Squats are among the most effective full-body exercises because they activate a variety of muscle groups simultaneously. The focus is primarily on the gluteal muscles and thigh muscles–as well as the abdominal muscles, which provide the necessary core stability. The calf muscles and lower back also work in support. Through their broad muscle activation, squats not only promote strength and muscle growth but also coordination and posture.

Performing Squats Correctly–The Right Technique

FITBOOK, together with personal trainer Erik Jäger, shows what to pay attention to with squats and which mistakes to avoid–such as lifting the heel off the ground or having a crooked back. The key to success with squats is flexibility in the knees and hips: The more flexible you are, the better and easier the exercise can be performed and ultimately varied.

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Starting Position

The feet should be slightly wider than shoulder-width apart, with the toes turned slightly outward (about 10 to 20 degrees); the entire sole of the foot should be in contact with the ground.

Initiate the Downward Movement with the Hips

The movement is initiated with the hips. This automatically bends the hips and shifts the body weight to the middle to rear area of the soles of the feet. Only then should you slowly lower the upper body, with the buttocks pushed back.

How Far Should I Go Down?

With good mobility, you should try to go down far enough so that the hips are below the knee joints. If you can’t maintain a straight back in this position, stop higher up. This also applies to acute or chronic knee problems.

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Push Up Through the Heels in an Upright Upper Body Position

Push yourself up through the heels in an upright upper body position, ensuring the soles of your feet do not lose contact with the ground. Once your hips are slightly above the knees, you can start exhaling. Then push the buttocks forward so that the hips close and you return to a neutral stance. Your upper body should be upright. Actively push the knees outward.

Proper Breathing

Inhale as you go down–once your hips are slightly above the knees, start exhaling.

More on the topic

Trained Lower Body 7 Effective Squat Variations for Strong Legs and a Firm Butt

Strength Training Landmine Squats: The Exercise for Ultimate Leg Muscles

Common Mistakes

One of the biggest mistakes is initiating the downward movement with the knees–instead of the hips. Another common mistake is lifting the heels off the ground–the body weight should be distributed across the entire sole of the foot. A rounded back is also often observed during squats. To counteract this, stick out your chest and actively pull your shoulder blades back. Also, check the position of your knees: If they tilt inward, consciously push them outward.

Squat Variations for Those Who Master Classic Squats

With variations, you can specifically set new training stimuli: For example, by holding a weight in front of the chest, holding a barbell, or intensifying by performing squats on just one leg, thus challenging body control intensely. We present three exciting squat variations:

Goblet Squats

In the Goblet Squat, additional weight is used–such as a kettlebell or dumbbell.

Muscles engaged: thigh muscles, calves, gluteal muscle. Secondary engagement: shoulder girdle, biceps.

You can see the correct execution in this video:

Pistol Squats

Those who already perform regular squats cleanly and want to advance can try the one-legged squat, also known as the Pistol. This squat variation requires a lot of leg and glute strength and is therefore not suitable for beginners.

Muscles engaged: thigh muscle, gluteal muscle, inner thigh muscle, hip flexor of the standing leg. Secondary engagement: rear thigh muscles, calves, shin muscle, abdominal muscles, back extensors.

You can see the correct execution in this video.
Tip: If you don’t yet have the necessary mobility in the ankle joint or stability in the lower back and core, you can use a book placed under the heels for assistance.

Landmine Squats (Lumberjack Squat)

In the Landmine Squat, also known as the Lumberjack Squat, a so-called “landmine” device is used: It allows a barbell to be fixed at one end while the other end remains freely movable.

Muscles engaged: thigh muscle, gluteal muscle, lower back. Secondary engagement: calves, shoulders, arm flexors.