July 1, 2025, 2:01 am | Read time: 4 minutes
Squats are among the most effective exercises out there—whether for strength, stability, or a toned backside. Poor technique not only diminishes training success but can also harm your knees. Learn how to perform squats correctly, which muscles are engaged, and discover variations to maximize the benefits of this exercise here.
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 prior knee injuries should exercise caution. Incorrect execution can damage the joints.
Overview
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 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.
Proper Squat Execution – The Right Technique
FITBOOK, together with personal trainer Erik Jäger, shows what to pay attention to during squats and which mistakes to avoid–such as lifting the heel off the ground or having a crooked back. The key to success in 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. 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 Torso Position
Push up through the heels in an upright torso position, ensuring the soles of your feet do not lose contact with the ground. As soon as your hips are slightly above the knees, you should start to exhale. Then, push your buttocks forward so that the hips close and you return to a neutral standing position. Your torso should be upright. Actively push your knees outward.
Proper Breathing
When going down, inhale–as soon as your hips are slightly above the knees, start to exhale.
Common Mistakes
One of the biggest mistakes 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. If your knees tilt inward, consciously push them outward.
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Squat Variations for Those Who Master Classic Squats
Squat variations can be used to introduce new training stimuli–such as holding a kettlebell or barbell in front of the chest, or by intensifying the exercise.
Goblet Squats
In the Goblet Squat, additional weight is used–such as a kettlebell or dumbbell.
Muscles worked: Thigh muscles, gluteal muscles. Secondary muscles: Shoulder girdle, biceps.
You can see the correct execution in this video:
Pistol Squats
The Pistol Squat is a variation that requires a lot of strength and balance, making it less suitable for beginners.
Muscles worked: Thigh muscles, gluteal muscles, inner thigh muscles, hip flexors. Secondary muscles: Calves, abs, back extensors.
You can see the correct execution in this video.
Tip: If you can’t yet achieve the necessary ankle mobility or lower back and core stability, you can use a book under your heels for support.
Landmine Squats (Lumberjack Squat)
In the Landmine Squat, also known as the Lumberjack Squat, a barbell is fixed at one end with a “landmine” device, while the other end remains free to move.
Muscles worked: Thigh muscles, gluteal muscles, lower back. Secondary muscles: Calves, shoulders, arm flexors.
You can see the correct execution in this video.