The Right Way to Do Squats at Home for Maximum Results

11/25/20234 min read

man wearing red crew-neck shirt carrying barbell
man wearing red crew-neck shirt carrying barbell


Are you looking for an effective exercise that targets multiple muscle groups and can be done from the comfort of your own home? Look no further than the squat! Squats are a fantastic compound exercise that work your glutes, quads, hamstrings, and core. In this blog post, we will guide you through the right way to do squats at home, ensuring you get the most out of this powerful exercise.

The Basics of Squats

Before we dive into the proper form and technique, let's go over the basics of squats. A squat is a functional movement that mimics the motion of sitting down and standing up. It is a fundamental exercise that engages multiple muscle groups and helps improve your overall strength and mobility.

Why Squats Hurt?

Many people experience discomfort or pain when performing squats, especially if they are new to the exercise or have improper form. There are a few reasons why squats might hurt:

  1. Improper Form: One of the most common reasons for squat-related pain is improper form. If you're not maintaining proper alignment or engaging the correct muscles, you may experience discomfort in your knees, lower back, or hips.

  2. Weak Muscles: Squats require strength in various muscle groups, including the glutes, quads, and hamstrings. If these muscles are weak or imbalanced, you may experience pain or discomfort during squats.

  3. Previous Injuries: If you have a history of knee or hip injuries, squats may aggravate those areas. It's important to listen to your body and modify the exercise if necessary.

Now that we've addressed why squats can hurt, let's focus on the right way to do squats at home to minimize discomfort and maximize results.

The Right Technique for Squats

Follow these steps to ensure you're performing squats with proper form:

Step 1: Warm-Up

Before diving into squats, it's essential to warm up your muscles. Spend a few minutes doing dynamic stretches or light cardio to get your blood flowing and prepare your body for exercise.

Step 2: Stand with Proper Alignment

Stand with your feet shoulder-width apart and toes pointing slightly outward. Keep your chest up, shoulders back, and core engaged. This alignment will help maintain stability throughout the exercise.

Step 3: Initiate the Squat

Begin the squat by pushing your hips back and bending your knees. Imagine sitting back into an imaginary chair. Keep your weight on your heels and maintain a neutral spine throughout the movement.

Step 4: Lower Your Body

Continue lowering your body until your thighs are parallel to the ground or slightly below. Make sure your knees are tracking over your toes and not collapsing inward.

Step 5: Drive Through Your Heels

Push through your heels and engage your glutes and quads to return to the starting position. Keep your core tight and maintain control throughout the movement.

Step 6: Repeat and Breathe

Repeat the squat for the desired number of repetitions. Remember to breathe throughout the exercise, inhaling as you lower your body and exhaling as you drive through your heels.

Now that you know the right technique for squats, let's take a look at some common mistakes to avoid.

Common Mistakes to Avoid

When performing squats, it's crucial to avoid these common mistakes:

  • Knees Collapsing Inward: Keep your knees in line with your toes throughout the movement. Allowing your knees to collapse inward can put unnecessary stress on your joints.

  • Leaning Too Far Forward: Maintain an upright posture and avoid leaning too far forward. Leaning forward excessively can strain your lower back and shift the focus away from your lower body muscles.

  • Not Going Low Enough: Aim to lower your body until your thighs are parallel to the ground or slightly below. Going too shallow limits the effectiveness of the exercise.

  • Rushing Through the Repetitions: Take your time and focus on proper form. Avoid rushing through the repetitions, as this can lead to poor technique and potential injuries.

By avoiding these mistakes and following the right technique, you can ensure a safe and effective squatting session.

<iframe width="560" height="315" src="" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe>

Benefits of Squats

Now that you know how to perform squats correctly, let's explore the benefits of incorporating squats into your home workout routine:

  • Strengthens Lower Body Muscles: Squats target your glutes, quads, hamstrings, and calves, helping to build strength and muscle tone in your lower body.

  • Improves Core Stability: Squats engage your core muscles, including your abs and lower back, to maintain stability and balance during the exercise.

  • Boosts Functional Fitness: Since squats mimic everyday movements like sitting and standing, they improve your overall functional fitness, making daily activities easier.

  • Increases Bone Density: Weight-bearing exercises like squats help stimulate bone growth and increase bone density, reducing the risk of osteoporosis.

  • Enhances Athletic Performance: Squats build lower body strength and power, which can improve performance in various sports and physical activities.

With all these benefits, squats are a fantastic addition to any home workout routine.


Squats are a versatile and effective exercise that can be done at home with minimal equipment. By following the right technique and avoiding common mistakes, you can perform squats safely and maximize the benefits for your lower body muscles, core stability, and overall fitness. So, get ready to squat your way to a stronger, healthier you!