Start with the goblet squat. Hold a dumbbell at your chest, stand with your feet shoulder-width apart, sit down between your hips, keep your chest up and stand back up. It is the safest way to learn the movement, and it teaches you more than any online lecture. Squats are not complicated. They are just humbling.
Squats are the first exercise in the 4-week restart plan.
Why learn to squat?
Because you do it every day. Sitting on the toilet, getting off the couch, standing up from the car. A squat is just those, done on purpose with weight. Stronger legs make everything easier, and your knees usually thank you for getting stronger.
If your knees complain, read starting exercise with bad knees.
How do you do a goblet squat?
- Hold one dumbbell vertically at your chest, elbows pointing down.
- Stand with feet about shoulder-width apart, toes slightly turned out.
- Brace your stomach and keep your chest tall.
- Sit down and back, like you are lowering onto a low chair.
- Go as deep as you can with a flat back and heels on the floor.
- Push through your feet to stand, squeezing your glutes at the top.
Start with 2 sets of 8 to 10 reps and a weight that feels easy. Add weight slowly.
What are the common mistakes?
- Knees caving in. Push them out over your toes.
- Heels lifting. Widen your stance or put small plates under your heels while you build mobility.
- Rounding your back. Keep your chest up and your core braced.
- Going too heavy too soon. Ego lifts hurt people.
- Racing the rep. Slow down and control it.
How deep should you go?
As deep as you can with good form. For many beginners, that is just below parallel, or a bit above. Depth comes with practice. If you can't get deep, don't force it. You can sit back onto a box or bench to give yourself a target.
Do you need a barbell?
Not at first. Dumbbells, a goblet squat and bodyweight squats are plenty for the first months. If you move to a barbell program like StrongLifts 5x5, you start with the empty 45 lb bar and add weight each session. Read StrongLifts 5x5 over 30 before you go there.
How often should you squat?
Two or three times a week, with a rest day between. Most beginner programs do exactly that. If you are very sore, take an extra day or lower the volume. See sore for days after working out.
When should you stop?
Stop if you feel sharp knee pain, back pain or pinching in your hip. Dull burning in your thighs is the exercise. Sharp pain is an alarm. If it keeps happening, see a doctor or physical therapist.
The bottom line
Goblet squat, chest up, sit between your hips, stand up. Repeat twice a week and gradually add weight. That is all a beginner squat needs. Start the restart plan and make leg day something you survive and then brag about.
Squat, FATBOY. Don't skip leg day.
This article is general information, not medical advice. If you have a knee, hip or back condition, check with your doctor or physical therapist first.
- squats
- technique