Squats for Leg Strength
Squats are a fundamental compound exercise that targets the quadriceps, hamstrings, glutes, and core simultaneously. As a functional movement pattern (mimicking sitting down and standing up), building squat strength directly translates to everyday activities and athletic performance.
How Often
2-3 times per week with at least one rest day between sessions for muscle recovery.
Duration
15-25 minutes including warm-up sets. 3-4 sets of each variation.
Step-by-Step Instructions
- 1
Bodyweight Squat
Stand with feet shoulder-width apart, toes slightly turned out. Push your hips back and bend your knees as if sitting into a chair. Lower until your thighs are parallel to the floor (or as deep as comfortable). Keep your chest up, back straight, and knees tracking over your toes. Push through your heels to stand. Perform 12-15 repetitions.
- 2
Wall Squat
Stand with your back against a wall, feet about 2 feet from the wall. Slide down the wall until your thighs are parallel to the floor, creating a 90-degree angle at your knees. Hold this position for 20-60 seconds. This isometric variation is excellent for building strength with minimal joint stress.
- 3
Sumo Squat
Stand with feet wider than shoulder-width apart, toes pointed out at 45 degrees. Lower your hips straight down, keeping your torso upright. This variation emphasizes the inner thighs (adductors) and glutes. Lower until thighs are parallel to the floor, then push up through your heels. Perform 12-15 repetitions.
- 4
Split Squat
Stand in a staggered stance with one foot about 2 feet in front of the other. Lower your back knee toward the floor while keeping your front knee over your ankle. Your torso stays upright. Push through your front heel to return to start. This targets each leg independently, improving balance. Perform 10-12 per side.
- 5
Squat Pulse
Lower into a standard squat position with thighs parallel to the floor. Instead of standing fully, pulse up and down in small 3-4 inch movements. This maintains constant tension on the muscles and builds endurance. Pulse for 15-20 repetitions, then stand to rest.
Safety Tips
- Keep your knees tracking over your toes throughout the movement
- Maintain a neutral spine -- do not round or excessively arch your back
- Drive through your heels, not your toes, to protect your knees
- Start with bodyweight before adding resistance
- Do not let your knees cave inward (valgus collapse)
- Warm up with 5 minutes of light cardio and dynamic stretches
Contraindications
Avoid or modify this exercise if you have:
- Acute knee injury or significant knee pain during the movement
- Recent knee or hip surgery (get medical clearance and start with wall squats)
- Severe balance issues (use a chair or wall for support)
- Ankle mobility limitations (place small plates under heels temporarily)
Related Exercises
Stretches for Hamstrings
Tight hamstrings are a common contributor to lower back pain, poor posture, and reduced athletic performance. These muscles run along the back of each thigh and, when tight, can tilt the pelvis backward and flatten the natural curve of the lower spine. Regular stretching helps maintain flexibility and prevent injury.
Walking for Joint Health
Walking is the most accessible exercise for maintaining and improving joint health. It strengthens the muscles that support joints, promotes circulation of synovial fluid (which nourishes cartilage), helps maintain healthy weight, and has been shown to reduce arthritis pain and stiffness.
Planks for Core Strength
The plank is one of the most effective core exercises, engaging multiple muscle groups simultaneously without requiring any equipment. A strong core is essential for good posture, injury prevention, reduced back pain, and improved athletic performance.