Advertisement
  • Newsletter
  • Subscribe
Fitness

Why you should do squats

Squats are the perfect do-anywhere exercise that can easily sculpt your thighs and glutes. Fitness expert Barb Gormley has a couple pointers on how to do squats properly and why you should!
By Barb Gormley
Why you should do squats Getty Images

Personal trainers agree that squats are one of the most beneficial exercises you can include in your exercise routine. When they’re done properly they give your glutes, quads, hamstrings and core a killer workout. “And they expend a ton of energy, so they’re a staple exercise for weight loss,” says Mark Vendramini, a Toronto-based personal trainer and co-owner of Bootcamp University.

People often stay too upright when squatting, says Vendramini. “Instead of just bending your knees, reach back with your bum and keep your weight in your heels rather than in the front of your feet.” To avoid knee and back issues, don’t let your knees roll inward or outward and keep your chest lifted even at the bottom of the movement, he adds.

Advertisement

Though squats look like a simple movement, Vendramini finds it can sometimes take several sessions with a client to perfect the form.

Here are step-by-step instructions for the perfect squat:

Standard version: Stand with your feet about hip-width apart, toes pointing straight ahead or very slightly turned out. Shift your weight back into your heels and tighten your core. Keeping your chest lifted and looking straight ahead, lower your hips down and back aiming them for an invisible chair that’s set back just a little too far. Keep your knees over your toes, and go no lower than thighs parallel to the ground. Press down into your heels to return to a standing position.

Advertisement

Easier version: Place a pillow (or two) on a chair, and squat down until your hips lightly touch it. Return to the start position. Or stand with your back about one foot length away from a wall, and squat until your hips lightly touch the wall.

Easiest version: Sit on a large exercise ball with your feet hip-width apart. Bounce up and down, and lift your hips a few inches off the ball by shifting your weight forward into a squat position on every third or fourth bounce.

Advertisement

Harder version: Hold dumbbells in each hand as you squat. If you like, add a biceps curl or a lateral raise after each repetition.

Choose the version that best suits your fitness level. Try two or three sets of 10 repetitions on alternating days, gradually increasing the number of repetitions.

Advertisement

Barb Gormley is a certified personal trainer and a freelance health and fitness writer. You can contact her at www.barbgormley.com.

The very best of Chatelaine straight to your inbox.

By signing up, you agree to our terms of use and privacy policy. You may unsubscribe at any time.

Advertisement
Advertisement
Copy link
The cover of Chatelaine magazine's spring 2025 issue, reading "weekend prep made easy"; "five delicious weeknight meals", "plus, why you'll never regret buying an air fryer"; "save money, stay stylish how to build a capsule wardrobe" and "home organization special" along with photos of burritos, chicken and rice and white bean soup, quick paella in a dutch oven, almost-instant Thai chicken curry and chicken broccoli casserole in an enamelled cast-iron skillet

Subscribe to Chatelaine!

Want to streamline your life? In our Spring 2025 issue, we’ll show you how—whether it’s paring down your wardrobe, decluttering your messiest spaces or spending way less time cooking thanks to an easy, mostly make-ahead meal plan for busy weeknights. Plus, our first annual Pantry Awards.