Squat exercise animation (Männlich)

Squat

Zielmuskel
Gluteus Maximus, Quadriceps
Synergistenmuskeln
Adductor Magnus, Soleus
Equipment
Body weight
Körperregion
Thighs
Typ
Strength

The squat is a foundational lower-body strength exercise that primarily targets the gluteus maximus and quadriceps, with the adductor magnus and soleus providing key assistance. Performed with bodyweight, it builds leg strength, mobility, and total lower-body coordination — making it an essential movement for beginners and experienced athletes alike.

Squat: So führst du sie aus

  1. 1Stand with your feet shoulder-width apart, toes pointed slightly outward (about 15–30°), and arms relaxed at your sides.
  2. 2Brace your core by taking a deep breath and creating tension through your midsection as if preparing to absorb a punch.
  3. 3Initiate the descent by simultaneously pushing your hips back and bending your knees, keeping your chest tall and your spine neutral.
  4. 4Lower yourself until your thighs are at least parallel to the floor, or as far as your mobility comfortably allows without your heels rising or your lower back rounding.
  5. 5Keep your knees tracking in line with your toes throughout the descent — do not let them cave inward.
  6. 6Drive through your entire foot — heel and forefoot — to press the floor away and return to standing.
  7. 7Squeeze your glutes at the top and fully extend your hips and knees before beginning the next rep.

Technik-Tipps

  • Keep your chest up and gaze forward or slightly upward throughout the movement to maintain a neutral spine.
  • Push your knees outward actively during both the descent and the ascent to engage the hips and protect the knee joint.
  • Distribute your weight evenly across your whole foot — avoid letting your heels lift or shifting excessively onto your toes.
  • Control the descent at a steady tempo rather than dropping quickly; a 2–3 second lowering phase builds more strength and reduces injury risk.

Häufige Fehler

  • Letting the knees cave inward (valgus collapse), which stresses the knee ligaments and reduces glute activation — actively push the knees out to prevent this.
  • Rising onto the toes or letting the heels lift, which shifts load away from the glutes and indicates limited ankle mobility.
  • Rounding the lower back at the bottom of the squat, which places harmful shear force on the lumbar spine — stop the descent just before your pelvis tucks under.
  • Leaning excessively forward so that the torso becomes nearly horizontal, placing unnecessary strain on the lower back instead of loading the legs.
  • Using a partial range of motion and not reaching at least parallel, which limits glute and quad development and reduces the overall benefit of the exercise.

Häufig gestellte Fragen

What muscles does a squat work?

The squat primarily works the gluteus maximus and quadriceps. The adductor magnus and soleus act as important synergists, assisting with hip extension and stabilizing the ankle and knee throughout the movement.

How deep should I squat?

Aim to lower until your thighs are at least parallel to the floor — this range fully engages the glutes and quads. Go deeper only if your mobility allows you to do so without your heels rising or your lower back rounding.

Should my knees go past my toes when I squat?

Some forward knee travel past the toes is natural and not inherently dangerous for healthy knees. What matters most is that your heels stay grounded and your knees track in line with your toes throughout the movement.

How wide should my stance be for squats?

A shoulder-width stance with toes turned out slightly works well for most people. If you have wider hips or limited hip mobility, a slightly wider stance can make it easier to reach depth while keeping your spine neutral.

Can I do squats every day?

Bodyweight squats are low-impact enough for daily practice, especially for mobility and movement quality. If you are training for strength and increasing difficulty, allow at least 48 hours of recovery between demanding sessions to let the muscles adapt.

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