Squats are one of the best exercises for your lower body, but to reap the rewards you’ve got to do them correctly. Learn how to master this squat exercise for women…

Although we tend to think of them as something to add to any lower-body gym session worth its salt, squats are for everyone – gym-goers or not! This is because they’re a functional exercise that helps your body to perform real-life activities, making day-to-day tasks – from moving and lifting items, to bending over and tying your shoelaces – much easier to do. Squats will activate your quads, hamstrings, thighs, lower back and glutes, as well as your core. Not many exercises can activate your whole body in this way, developing strength and building muscle from head to toe!

How to do this squat exercise for women

To perform a squat, stand with both feet slightly wider than shoulder-width apart. Your feet are parallel and pointed outwards. Make sure your knees are not locked. Put your hands on your hips or stretch them to the sides, 90 degrees from your body. Keep your chest up. Bend your knees gently by shifting your weight to your heels and then lower down as if you’re sitting in a chair, making sure your knees don’t go over your toes. Hold this position for a second or so before pushing through your heels to return to the starting position.

Reps / Sets

Beginner: 3 x 12

Intermediate: 3 x 15

Advanced: 3 x 20

  • Set your posture up by pulling your shoulder blades down and together. This simple switch will engage your core and keep your back upright and straight.
  • Keep your core braced when you perform the movement to help keep your body stable and balanced.
  • Push your hips back as you lower into a squat, then squeeze your glutes at the top of the move to get more activation.
  • Keep your knees in line with your toes to protect your knees.
  • When performing the squat, try to keep your weight on your heels to avoid leaning too far forward.
  • Maintain a tall spine throughout the move to avoid rounding your back or, worse still, over-arching and hurting your lower back.

Also try…

Squat to Side Leg Raise

The stabilising option

Why: Tests balance and co-ordination and works your outer thighs (abductors)

Stand with both feet slightly wider than shoulder-width apart, with your feet parallel and slightly pointed out, then perform a squat (A). As you rise to standing, squeeze your glutes as you lift one leg to the side, as high as you can (B). Lower your leg to a neutral standing position before continuing with the next squat. Perform the set number of reps on each side (e.g. 12 per leg).

Strengthen your lower body with this at-home workout

Narrow Squat Jump to Wide Squat Jump

The cardio option

Why: Not only works your glutes and legs but also hits your inner and outer thigh muscles

Start with your feet together, then sit back into a squat (A). Maintaining the squat position, jump your feet out to the sides so that they land slightly wider than shoulder-width apart (B). Jump your feet back in again, then continue to jump in and out for the set number of reps. Try to stay as low as you can throughout the move.