Why you NEED squats in your workout and how to do them right

One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat.

However, it’s also one of the most difficult exercises to do properly unless you actually know what you’re doing.

Let’s take a look at why this exercise is so great, and then how to perform it properly for maximum results and minimal chance of injury. I’ll quickly go over exactly why squats are so damn important to have in your workout.

If your goals are to:

  • Build muscle and get stronger, squats will get you there faster.
  • Lose weight and get ‘toned,’ squats will get you there faster.
  • Look better naked, squats will get you there faster.
  • Get healthier and happier, squats will get you there faster.

Long story short: squats will make every part of your life better. And that’s why we’re going to dig into them with this article. By the end of it, my goal will be to make you a squat enthusiast (or at least make you interested in learning more and maybe trying them out).

If you’re reading about squats, my guess is that you’re interested in strength training. Wild guess, I know. Because I like you, I’ve created a free resource that covers this exercise (along with every other aspect of strength training too)!

You can download our massive Strength Training 101: Everything You Need to Know by signing up in the box below. It’ll help you master this exercise and have the confidence in the gym to start training! 

Squats for the win!

We’ve recently published an updated and more in-depth article on squatting: Strength Training 101: How to Squat Properly, but I’ll cover the basics in this article as well.

Squats work practically every single muscle in your body.

If you’re looking to burn fat, you want to do exercises that trigger as much of your body as possible so it’s all getting worked and exercised.

On the other side of the coin, if you’re looking to build muscle, your legs and back can pack on a good chunk of muscle in a short amount of time. Factor in the nervous system adaptation your body must go through when you squat with heavy weight, and you can become a muscle building machine.

If you are serious about getting in shape and losing weight, or if you’re a beanpole and looking to gain muscle, you absolutely need to include squats in your routine.

Before we get into how to do squats, here’s my squat story:

When I started lifting weights back in high school, I went to the gym and had no idea what I was doing. I had a guy “help” me out by throwing me into the Smith Machine (Stay away from the Smith Machine! Read why you should use free weights instead of machines whenever possible), load up some weight on it, and have me do squats all the way down to the floor.

Due to the angle of the bar coming from the Smith Machine, my back got all jacked up.  I just assumed I wasn’t cut out for squats, and stayed away from them.

A few years later I started doing squats again, but I was only going down a very short distance before standing up.

My legs weren’t really getting a workout, and I wasn’t really seeing the gains that everybody talks about you’re supposed to get from squatting: I still had chicken legs.

Eventually I moved back to the Smith machine (I was an idiot), added even more weight, still maintained that limited range of motion, and kept my chicken legs.

One day, I finally decided that I was going to man up and do actual squats.

I hopped into the squat rack, loaded up some weight, went down for the squat, and got stuck.  Luckily the safety bars were in, and I got out of there with just a bruised ego.  I immediately took all the weight off the bar, and did low squats with JUST the bar (only 45 lbs) for 3 sets of 12.  My legs were sore for 3 days afterward, and my back didn’t hurt!  For a few months after that, I was adding weight extremely slowly, and concentrating on having perfect form with my squats.

My lower back got stronger, the ligaments in my knees got stronger, and my legs got stronger.

After feeling confident in my squatting ability, I started to add more weight more quickly, and the muscles started to build. The other day I squatted a personal best, and it was in the 4th set after only a minute break since the previous set.  Sure I could add a lot more weight and take longer breaks between sets, but I’m content with being safe, lifting weight that I know won’t injure me because I’m always in control, and still seeing solid growth in my legs.

It was this journey that lead me to eventually start Nerd Fitness, the site you’re reading right now.

Strength Training has transformed my life, and transformed the lives of thousands upon thousands of people at Nerd Fitness.

I want that success story for you too, which is why I made a free guide that packages up everything you need to know about Strength Training into a single resource. Grab our guide, Strength Training 101: Everything You Need to Know, when you sign up in the box below.

Squats for Newbies

Before we start loading you up with tons of weight, make sure you can do regular body weight squats.  Here is a video from us nerd at Team Nerd Fitness that will teach you good form on a body weight squat:

A few tips to remember:

  • Squat down until your thighs are at least parallel to the floor. If you don’t go down that far, you’re cheating yourself and doing an incomplete (fake) squat. Go way down, and you’ll feel it in every muscle in your leg and torso. This will give you a really strong core along with strong legs and a strong back.
  • Try not to extend your knees past your toes. If you’re doing the squats right, you should be sitting back with your ass out and back straight.
  • Don’t arch your back. The best way to make sure this doesn’t happen is to keep your head up when you squat, and KEEP YOUR ABS tight throughout the whole exercise (that’s right, squats will even work your abs).
  • Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward.

Want to see a good test if you’re doing a good squat? Stand up in front of your desk chair, and ‘squat’ down into the chair.  Are you sitting?  Good. Now stand up without leaning forward at all.  if you’re squatting properly, your ass will be sticking out, your back will be straight, and you’ll be able to stand right back up without having to lean forward to get momentum to stand back up.

So you’ve done the chair test, and you can sit and stand without having to lean forward. You can do 3 sets 12 reps of body weight squats and that’s no longer a challenge.

Let’s try adding some weight…and move up to dumbbells and barbells.


Before we get into full barbell squats here, I want to make sure you are ready for them!

We created a massive, free resource to help you get started with bodyweight squats, barbell squats, and even getting started in the gym for the first time. Before you start squatting I recommend reading our free resource so you know you’re doing everything correctly!

Sign up in the box below and get our free guide, Strength Training 101: Everything You Need to Know:

Also, if you haven’t already done so – I would recommend reading our more in-depth article on squats if this is something you’re truly fired up to try.

Get into the squat rack, set the bar at just below your shoulder level, and set the safety bars low enough that you’ll be able to squat low with the bar on your shoulders.

Duck under the bar, grab the bar with your hands in a wide grip (palms facing forward), and rest the weight across the upper part of your back (not your neck!). Watch this video on how to do a proper barbell squat, from our flagship course, The Nerd Fitness Academy:


The position you want:

  • Flat Back
  • Elbows high
  • Chest up and out
  • Abs tight – like you’re bracing for a punch.

No Squat Rack? What Should I do?

No problem, grab some dumbbells, and hold them in front of you like you’re getting ready to press them up to work your shoulders.  Keep them here as you squat up and down, maintaining the same good form as described above.

Want to get a full body workout?  Every time you stand up for your squat, press the weights up above you.  You’ll be working your legs, abs, back, shoulders, chest, and triceps with one exercise.  Just practice good form on both and you’ll be all set.

Doing squats ‘the right way’ and still getting lower back or knee pain?

If you are, then take 5 minutes and watch our video on the 5 most obvious squatting errors and how to correct them.

If you’re afraid of squats, now is the time to add them into your routine!

Start with very light weight (or just your body weight), practice absolute perfect form, and then in a matter of weeks you’ll be packing on the plates and dropping body fat while building muscle. Download our free resource on doing proper squats and deadlifts, training in a gym, and everything in between when you sign up in the box below:

That should be enough for you to get started with squats today.

Now, if you liked this post, you might also enjoy reading:

Thanks for reading, and I hope you decide to try squats the next time you exercise. Give it a shot!


photo source: squat

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  • Signora Soumia

    This is so helpfull thnx

  • smith

    Mr. steve,

    Does squat workouts decrease or increase butt size?

  • Mary Laniece

    Hey Steve,
    I’m a teenaged girl and recently I wanted to started lifting weights. The problem is when I tried to see how much I should start off lifting at the squat rack. Most of the others (mostly older males) in the free weights stared at me as I tried to squat. I soon left like two minutes afterwards and went to the machine section against better judgement. I need help getting over the fear of using the free weights section.

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  • jazz

    Will i be able to get a huge booty if i do 900 a day for 2 weeks

  • rolando7

    Hi… I have skinny arms but decent legs. (I’m 17 years old)… Could you tell me some home exercises that I can do to make my arms bigger (especially biceps and triceps)… I don’t have access to a gym and I don’t have equipment at home… Thanks a lot…

  • Everytime i visit your blog i learn more…..really hats off to your writing style,It makes me wanna read more.Great article

  • Lala

    I have a question i do want a bigger and rounder butt . But do you have to use weights ? If so do I have to use the ones that are shown ? Because I already have mucles on my legs ..

  • sudarshan

    For your goals, deadlifts are more appropriate.

  • Sonya Zamiri

    Omg! I have literally watched tons n tons of videos for knee pain and finally because of you I figured it out. Thank you

  • Lost_and_confused_3

    Just a question. I’m brand new at squats and wanted to try doing one of the squat challenges out there. I think the one that I saw was starting day one with 55 squats…then day 2 with 60 and so on. My question is, do you have to do all squats at the same time or can you split them up throughout the day? Any ideas?

  • spankee

    use the Smith machine

  • spankee

    if it works for you it is. You can slowly increase the weight if you want to, I squat with the bar and 50-60 pounds. Its about the proper form as well.

  • spankee

    use a Smith machine for squatting if you have balance issues, neck surgeries, etc. It is just as good IMO.

  • spankee

    try doing them against a wall first

  • spankee

    Smith machines gets you great results as well. I have a fused neck and have been squatting on the Smith Machine for 8 years with no problems…. And you can increase the weight as you improve

  • taylorr G.

    Do squats really make your body thick? Im look like anorexic and I want to bulk up

  • Dwayne Pate

    Thanks for posting the video about knee and back pain while squatting. Pain has been a big roadblock for me with this movement, and the pointers about proper technique were helpful!

  • Nate Stewart

    This is bullshit. Squatting 2-3 times a week is absolutely possible. I go heavy every other day on squat and I keep getting stronger. I squat 430 lbs now.

  • Jayne

    This article is fantastic! You explain squatting benefits and proper technique and you do it with humor :-). It was quick and enjoyable to read.

  • Dani Muñoz

    “Try not to extend your knees past your toes.”


    Go read here: https://squatuniversity.com/2016/01/29/can-the-knees-go-over-the-toes-debunking-squat-myths/

  • sharl pear

    I’m a boy and m scared that squats will increase my butt size and no boy wants that !! Is it true ??

  • Lou

    I have been doing free weights now for three months after a long absence….I am 49 years old…Including the weight of the bar I am using about 75 pounds and have gotten to the point where I can do a set of a 100 non stop, but after that only about two sets of 20…I do dumbbell work after that and also pushpin the 75 pound weight about sixty times in sets of twenty…I see the difference in my legs and back and don’t experience soreness. My routine goes for about 25-30 minutes every other day….I have been losing weight slowly but surly and notice subtle but positive changes with my arms legs and shoulders. A guy I know who left weights thinks I should not be doing 100 squats in a row, but shift to multiple sets of 20…Am I doing this wrong by pushing through 100 in a row? Should I break it down to multiple sets? Just wondering…

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  • TritoneJapan

    The title of this article is “why you need squats in your workout” but it spends just a couple sentences saying that squats are great for building muscle or losing weight, without any evidence. Very misleading title.

  • Eddie

    You still want as vertical of a bar path as possible with free weights, though. It’s actually more important to have as straight of a bar path as possible with free weights because you’re supposed to balance the weight over your center of gravity and maintain it there so you don’t end up up swaying or falling forward or backward. Keeping a straight vertical bar path also prevents you from losing energy trying to correct an imbalance when it happens and thus be able to apply the most force to pushing the weight against gravity. One of the issues with Smith machines when it comes to squats or deadlifts, is that the rails are usually set at an angle that is less than 90 degrees (or more than, depending on your origin) and thus impedes executing a vertical bar path. When I started on a Smith, I was having to fight the machine to push the weight because it’s kind of natural to try to push in as straight of a path as possible, and the angle of the machine would prevent me from doing that. Even with light weight, I was shaking the machine around almost every rep working against a non-vertical, un-natural, inefficient (robbing you of force that could be applied to actually pushing the weight) bar path.

  • Eddie

    You need to find a good coach to help you correct your form. Or watch videos on proper form over and over and over again until you can teach yourself how to squat with good form. It may be the some of the muscle you need to keep you from going forward are weak. Body weight squats, or light weight, may be the key to develop that strength to keep you from going forward. But, even if that’s the way your body is going to move regardless, keeping the entire back tensed, stable/straight as possible will reduce the risk of injury. If you have access to a free barbell, stay off the Smith machine because you may not be able to break that habit or develop the strength/technique to perform the squat with better form. The Smith machine forces you into an un-natural, non-vertical, inefficient bar path, and you’ll never be able to make the corrections to strength and/or technique that you actually need to develop.

  • Eddie

    You also need to bend forward at the hips at least a little bit. If you’re straight up with the bar on your neck, your center of gravity is off-center, thus you’re falling backwards. Tense up your entire trunk (torso, back, abs) to hold your spine in a neutral position and bend at the hip a bit so that the bar is more or less right above the middle of your foot. You may also have to lower the bar on your back (low-bar squat). With the weight of the bar and your own body weight over the middle of the foot, all that force is better distributed across your entire foot and you should have better balance and the force you produce to raise the weight will be better applied to doing the lift instead of too much balance checking.

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