In addition to the bench press and deadlift, the squat is a discipline in powerlifting and is particularly used in bodybuilding to build muscle. The squats are very popular in strength training due to the high number of activated muscle groups. However, this exercise should be used with caution. Experienced fitness athletes and bodybuilders have a solid basis of coordinative skills to meet the demands of the squat. Inexperienced athletes and health athletes are strongly advised against this method, even if other athletes are enthusiastic about this exercise. In addition to the positive effects, this method can cause considerable damage to the lumbar spine if used incorrectly.

Trained muscles

  • Quadriceps (Quadriceps femoris muscle)
  • Calf twin (M. gastrocnemius)
  • gluteus muscle (Gluteus maximus muscle)

Squats are therefore also suitable for Buttock training.

Figure musculature

  1. Tailor muscle
  2. lateral lower leg extensor
  3. thigh straight muscle
  4. lateral lower leg extensor
  5. anterior lower leg muscle

Description squats

In the starting position, the athlete stands shoulder-width apart with legs almost straight. When the legs are fully pushed through, the entire weight of the barbell acts on the spine. This also applies to other movements. The barbell is positioned in the neck. Only every athlete can find an optimal position for himself. It is important that it does not lead to uncomfortable tension and pain. The elbows are pulled back, the hands hold on to the barbell. From this position, the athlete bends his knees until the thighs are horizontal and a right angle is created between the thigh and lower leg. If there is pain in the knee joint, the movement should not be carried out to the horizontal. Then the athlete pushes the body back into the starting position. The upper body always remains straight. To protect the lumbar spine area, it is advisable to use a training belt for stabilization.

Important: The tips of the feet always point in the same direction as the knee joints.


In the squat, the position of the ankles can be changed so that they point outwards. It is important that the knee joints point in the same direction as the feet.

For more information on this topic, see Squats with the Expander