Squats are a great exercise if you're looking to improve your general fitness, tone your lower body, or build strength. Performing the squat requires using multiple muscle groups at the same time, making it an effective muscle-building compound movement to include into your workout routine. The main muscles groups used when doing a squat are the quadriceps, glutes and hamstrings.

Although the squat is widely acknowledged as the 'king of leg exercises', other muscles groups are also involved, such as your core and even arms depending on the variation, so incorporating this exercise can help to tone your whole body.

Whether you're a complete beginner or a pro, this is a staple exercise to include into your gym routine. The squat can easily be adapted to suit your fitness level and abilities.

For beginners, the body weight squat, which is the most widely-known exercise would be a good one to start with. As you get more comfortable with the basic squat and your legs get stronger, you can make the squat more challenging by adding a variation that includes weights such as the barbell squat which used in Olympic weightlifting.

Check out our different squat exercise variations below and our top tips when performing the exercise.

Beginner, Sit-to-Stand Squat (Chair Squat)

Ideal for those new to squatting, this helps build strength and confidence.

1. Position Your Feet – Stand in front of a sturdy chair with feet shoulder-width apart.
2. Brace Your Core – Engage your core muscles and keep your chest upright.
3. Lower Slowly – Push your hips back and bend your knees, slowly lowering yourself onto the chair.
4. Control the Movement – Lightly tap the chair with your glutes instead of fully sitting down.
5. Stand Up – Press through your heels and stand back up to the starting position.

Repeat – Perform 10–15 reps, ensuring controlled movement each time.

Intermediate, Bodyweight Squat

This builds lower-body strength and improves squat depth.

1. Feet Position – Stand with feet shoulder-width apart, toes slightly turned out.
2. Brace Your Core – Keep your chest up, shoulders back, and core engaged.
3. Hinge and Lower – Push your hips back first, then bend your knees to lower yourself down.
4. Depth Goal – Aim to lower until your thighs are parallel to the ground (or lower if mobility allows).
5. Drive Up – Press through your heels and extend your hips to return to standing.

Repeat – Complete 12–15 reps with control.

Advanced, Goblet Squat

Adding weight increases difficulty and strengthens the entire lower body.

1. Hold a Weight – Hold a dumbbell or kettlebell close to your chest with both hands.
2. Set Your Stance – Feet shoulder-width apart, toes slightly turned out.
3. Engage Core & Lower – Brace your core, push your hips back, and bend your knees to lower into a deep squat.
4. Stay Upright – Keep your chest lifted and back straight throughout.
5. Press Up – Drive through your heels, extending your hips and legs back to standing.
6. Repeat – Perform 8–12 reps, ensuring proper form.