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How to Do Squats

Take your fitness journey to the next level with our comprehensive guide on how to perform squats, an essential exercise for building strength and tone in your lower body.

  • 18 Oct 2023
  • 3 min read

In the world of fitness and strength training, squats reign supreme without question. Whether you're a dedicated gym-goer or embarking on your fitness voyage, squats are workout essentials that deserve a spot in your regimen. This compound movement engages multiple muscle groups and offers many benefits beyond building leg muscles. However, performing squats with proper form and technique is crucial to avoid injury and maximise results.


Steps to do squats  

Squats represent a remarkably efficient compound workout, concentrating on various muscle sets within the lower body, such as the quadriceps, hamstrings and glutes, and even engaging the core. The correct technique for performing squats is paramount in averting injuries and optimising the advantages of this exercise. Here's a step-by-step guide on how to do squats properly.

  • Warm-up: Start with a five to ten-minute warm-up to enhance blood flow to your muscles and prepare the body for exercise. Perform some light cardiovascular activities like jumping jacks, spot jogging, or even dynamic stretches.
  • Positioning: Keep your feet about shoulder-width apart and tip your toes slightly outward. Keep your chest up and shoulders back to maintain a straight and neutral spine.
  • Engage core muscles: Do this before you start the squats. This will help stabilise your spine and maintain proper posture throughout the movement.
  • Initiate the descent: Start by pushing your hips back like sitting in an imaginary chair. As you do this, bend your knees and lower your body toward the ground. Stand with your weight evenly distributed among your feet and a neutral spine.
  • Depth: Lower your body until your thighs are parallel to the ground. It's essential to achieve proper depth without compromising form. If your flexibility allows, you can go deeper, but don’t let your knees collapse inward.
  • Knee position: Your knees should align with your toes throughout the movement. Don’t let them collapse inward, which can strain the knee joint.
  • Maintain upright torso: Keep your chest up and back straight as you descend. This will prevent your upper body from collapsing forward and maintain balance.
  • Rise up: From the bottom position, push through your heels to begin rising back up. As you do this, focus on using your glutes, hamstrings and quadriceps to lift the weight.
  • Exhale and extend: As you stand up, exhale and fully extend your hips and knees. Maintain stability by keeping your core muscles engaged.
  • Repeat: Perform the desired number of repetitions. Beginners might start with 8-10 repetitions, while more experienced individuals can aim for 12-15 repetitions per set.
  • Cool down: After completing your squats, stretch your lower body muscles for a few minutes. Static stretches can help alleviate muscle tension and improve flexibility.

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Incorporating squats into your fitness routine can transform your strength and physique. Remember, mastering proper form is the key to reaping the rewards while avoiding setbacks. So, now you know how to do squats. Start with basic bodyweight squats, gradually progress to more challenging variations (like barbell squats, sumo squats, dumbbell squats, etc.)Remember to always prioritise safety and prevent injury.

Whether aiming to gain muscle, boost athleticism, or enhance your overall fitness, squats stand out as a dynamic workout that can help you achieve those objectives. So, wear your sneakers, head to the gym, and prepare to embark on a squatting journey toward success.


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