Barbell Back Squat
Gym · Quads, Glutes, Core · also called Back squat
How to do it
- Rest the bar across your upper back muscles, never on your neck
- Set your feet shoulder-width apart with your toes turned out 20–30°
- Breathe in, brace your abs hard, then begin the descent
- Track your knees over your toes — do not let them cave in
- Descend as far as your mobility allows — thighs at least parallel is the goal
- Drive up through the whole foot, hips and shoulders rising together
Common mistakes
- Heels lifting — drive through the whole foot and check your ankle mobility
- Lower back rounding at the bottom — reduce depth until your mobility improves
- Loading too heavy and cutting the range short — drop the weight and rebuild depth
The back squat loads the whole lower body through a deep knee and hip bend, building the quads and glutes while teaching the trunk to stabilise under a heavy bar. It needs a barbell and a rack, and suits lifters who have already learned the pattern unloaded. Three to five sets of five reps builds strength; three sets of eight to twelve suits size. Because the load sits on the spine, set the rack's safety bars, keep every rep clean and add weight slowly.
No gym access? Try Goblet Squat, Bodyweight Squat, Hack Squat.
Goblet Squat
Dumbbell · Quads, Glutes, Core · also called Dumbbell front squat
How to do it
- Hold one dumbbell or kettlebell against your chest with both hands
- Set your feet shoulder-width with your toes turned slightly outwards
- Keep your chest up and your spine neutral throughout the set
- Sit straight down between your feet, taking two seconds to lower
- Let your elbows travel inside your knees at the bottom
- Drive through the whole foot and stand tall without leaning back
Common mistakes
- Leaning forward as the weight gets heavy — hold the dumbbell higher and lighten the load
- Rushing the ascent — take two seconds down and one second up
- Heels lifting at the bottom — widen your stance or turn the toes out more
The goblet squat trains the same quads and glutes as a barbell squat, but the weight held at the chest counterbalances the body and keeps the torso upright, so depth comes more easily. One dumbbell or kettlebell is enough, which makes it a sensible first loaded squat for beginners and a useful warm-up for experienced lifters. Three or four sets of eight to fifteen reps works well, though grip limits how heavy it can get. Ease into the deepest positions rather than forcing them, especially if the knees complain.
No dumbbells? Try Bodyweight Squat, Barbell Back Squat, Leg Press.
Bodyweight Squat
Bodyweight · Quads, Glutes · also called Air squat
How to do it
- Stand with your feet shoulder-width and your toes turned slightly outwards
- Extend both arms forward at shoulder height to help you balance
- Sit down and back as if reaching for a chair behind you
- Keep your heels planted and your chest lifted as you lower
- Use full depth, stopping wherever your lower back starts to round
- Drive back up through the whole foot and squeeze your glutes at the top
Common mistakes
- Bouncing out of the bottom — control the descent and pause briefly before rising
- Knees caving inwards — push them out towards your little toes
- Heels lifting — widen the stance slightly or turn the toes out more
The bodyweight squat is the foundation of every other squat variation: it teaches the hip, knee and ankle to work together, and needs no equipment at all, so it travels anywhere. Beginners use it to learn the pattern and build a base, while experienced lifters use it to warm up. Three or four sets of fifteen to thirty reps suit endurance; slower tempos, pauses at the bottom and shorter rests keep it demanding once plain reps feel easy.
Other ways to train this: Goblet Squat, Wall Sit, Barbell Back Squat.
Leg Press
Gym · Quads, Glutes
How to do it
- Sit with your hips and lower back pressed flat into the seat
- Place your feet mid-platform, roughly shoulder-width, toes turned slightly out
- Unlock the safety catches only once your legs are holding the weight
- Lower until your knees reach about 90°, keeping your lower back flat
- Drive through the whole foot, stopping just short of locking your knees
- Re-engage the safety catches at the end of the set before standing up
Common mistakes
- Bringing the knees to the chest — stop before your pelvis lifts off the pad
- Snapping the knees into lockout — stay just short and keep the tension
- Feet set too low, forcing the heels up — slide them higher on the platform
The leg press loads the quads and glutes heavily while the machine supports the back, so it is a useful way to train the legs hard without a bar on the spine. It suits beginners, who need no balance or bar skill, and experienced lifters adding volume after squats. Three or four sets of eight to fifteen reps suits size, while heavier sets of five build strength. Keep the lower back flat on the pad — rounding it under a heavy load is how backs get hurt.
No gym access? Try Hack Squat, Goblet Squat, Bodyweight Squat.
Hack Squat
Gym · Quads, Glutes
How to do it
- Settle your shoulders under the pads with your back flat against the backrest
- Place your feet mid-platform, shoulder-width, with your heels staying flat throughout
- Brace your abs, then release the safety handles once your legs hold the weight
- Lower under control until your thighs are about parallel to the platform
- Keep your knees tracking over your toes, never letting them cave in
- Drive back up through the whole foot and re-latch the handles when finished
Common mistakes
- Letting the heels rise off the platform — set your feet a little higher
- Bouncing out of the bottom — lower and reverse under control instead
- Hips rolling under and the lower back peeling off the pad — stop the descent higher
The hack squat fixes the torso against a pad and runs the load on a guided track, so the quads take most of the work and balance is barely a factor. It needs a dedicated machine, and suits lifters who want quad size without steering a free barbell. Three or four sets of eight to twelve reps is the usual dose, often after squats. Depth here loads the knee heavily, so build the range gradually rather than dropping straight to the bottom.
No gym access? Try Leg Press, Barbell Back Squat, Goblet Squat.
Wall Sit
Bodyweight · Quads · also called Isometric squat hold
How to do it
- Stand with your back flat against a wall, feet about half a metre forward
- Slide down until your knees and hips are both bent to 90°
- Keep your shins vertical, with your knees stacked over your ankles
- Fold your arms across your chest or hang them by your sides
- Press your lower back into the wall and breathe steadily throughout
- Hold for time rather than counting reps, and stop when your position slips
Common mistakes
- Resting your hands on your thighs — that removes the load; fold your arms instead
- Not sliding low enough — drop until your thighs are parallel to the floor
- Holding your breath — breathe steadily and end the hold when your hips start sliding down
The wall sit holds the quads under constant tension in one fixed position, which builds endurance and a tolerance for burning legs without any equipment or impact on the joints. It suits beginners, travellers and anyone training at home, and works as a finisher after heavier squatting. Three or four holds of twenty to sixty seconds, resting a minute between, is a sensible dose. Progress by adding time or resting a dumbbell on the thighs rather than by sinking below 90°.
Other ways to train this: Bodyweight Squat, Goblet Squat, Leg Press.
Dumbbell Walking Lunge
Dumbbell · Quads, Glutes · also called Walking lunge
How to do it
- Hold a dumbbell in each hand with your arms hanging straight down
- Stand tall, shoulders back, eyes on a point ahead of you
- Take a long step; both knees should reach about 90°
- Lower under control until the back knee is just above the floor
- Keep your torso upright — do not lean over the front leg
- Drive through the front heel and step straight into the next rep
Common mistakes
- Slamming the rear knee into the floor — stop just short of it
- Steps too short, so the front knee shoots well past the toes — step further out
- Placing both feet on one line; step slightly wider for a stable base
Walking lunges train each leg separately while the trunk works to keep you upright, so they build balance and expose side-to-side differences that a barbell squat can hide. A pair of dumbbells and a clear ten metres are all it takes, and the load scales easily. Two to four sets of 8 to 12 reps per leg suits most plans; the bodyweight version is the place to start if balance is shaky.
No dumbbells? Try Bodyweight Lunge, Bulgarian Split Squat, Step Up.
Bulgarian Split Squat
Dumbbell · Quads, Glutes · also called Rear-foot elevated split squat
How to do it
- Set a bench or chair about knee height behind you
- Rest the top of your rear foot on it and stand tall
- Place the front foot far enough forward that the knee stays over the mid-foot
- Hold dumbbells at your sides, chest up, both hips facing forward
- Lower until the front thigh is roughly parallel to the floor
- Drive through the front heel and stop just short of locking the knee
Common mistakes
- Too short a stance — step further forward so the knee stays over the mid-foot
- Pushing off the rear foot; it is there for balance, not for driving
- Hips rotating out of square — keep both hip bones pointing forward
The Bulgarian split squat loads one leg heavily while the rear leg only balances, so it builds quad and glute strength with far less spinal loading than a heavy barbell squat. It needs dumbbells and a bench, and it asks a lot of balance, so beginners often start with no weight at all. Three sets of 6 to 12 reps per leg is a sensible range. It feels punishing even at light loads — that is the exercise, not a fault in technique.
No dumbbells? Try Dumbbell Walking Lunge, Bodyweight Lunge, Step Up.
Bodyweight Lunge
Bodyweight · Quads, Glutes · also called Reverse lunge
How to do it
- Stand tall with feet hip-width and hands on your hips
- Step one foot back and land softly on the ball of that foot
- Lower under control until the back knee is just above the floor
- Keep your weight over the front foot and your chest upright
- Drive up through the front heel and bring the feet level again
- Keep the front shin close to vertical by stepping far enough back
Common mistakes
- Losing balance — hold a wall or chair until the movement feels steady
- Front knee drifting inwards; push it out in line with the middle toes
- Cutting the depth short — lower until the back knee nearly touches the floor
The bodyweight reverse lunge trains the quads and glutes one leg at a time, and stepping backwards is usually kinder to the front knee than stepping forwards, because the front foot stays planted. It needs no equipment, which makes it a first single-leg movement for beginners and a warm-up for anyone. Two to four sets of 8 to 15 reps per leg works well; once that feels easy, hold dumbbells or a loaded bag.
Other ways to train this: Step Up, Dumbbell Walking Lunge, Bulgarian Split Squat.
Step Up
Dumbbell · Quads, Glutes · also called Box step-up
How to do it
- Use a box or sturdy step at about knee height
- Hold a dumbbell in each hand and stand tall
- Place one whole foot on the box, heel included
- Drive with the top leg, not by pushing off the bottom foot
- Stand fully upright at the top with your hips level
- Lower slowly and touch the floor with your toe before the next rep
Common mistakes
- Hopping off the trailing leg — slow down and let the top leg work
- Box set too high, so the torso pitches forward and the back leg pushes — lower it
- Dropping down and bouncing straight back up; control the way down
Step-ups train the quads and glutes one side at a time and mirror climbing stairs, so the strength shows up outside the gym as well. They are easy on the lower back and simple to learn, which makes them a good first loaded single-leg movement; a box and a pair of dumbbells is all that is needed. Two to four sets of 8 to 12 reps per leg suits most programmes. Check the box is stable and will not slide before loading it.
No dumbbells? Try Bodyweight Lunge, Dumbbell Walking Lunge, Bulgarian Split Squat.
Tempo Split Squat
Bodyweight · Quads, Glutes · also called Slow split squat
How to do it
- Step one foot back into a long split stance, feet hip-width apart
- Keep your torso tall and both hips facing straight forward
- Lower for three seconds until the back knee nearly touches the floor
- Pause for one second at the bottom without resting on the floor
- Drive up through the front heel over one second
- Rest a hand on a wall if balance is the limiting factor
Common mistakes
- Rushing the reps and losing the whole effect — count the tempo out loud
- Front heel lifting; shift your weight back and keep the whole foot down
- Feet on one line, so balance fails before the legs do — set them hip-width apart
The tempo split squat keeps the quads under tension far longer than an ordinary rep, which is how it produces a hard leg session with no equipment at all. The slow lowering and the pause also teach control at the knee and hip, so it suits beginners and anyone training at home. Two to three sets of 6 to 10 reps per leg is plenty, with the front knee tracking over the foot rather than collapsing inwards.
Other ways to train this: Assisted Sissy Squat, Leg Extension.
Assisted Sissy Squat
Bodyweight · Quads
How to do it
- Hold a doorframe or post with one hand for balance
- Stand feet hip-width and rise onto the balls of your feet
- Let the knees travel forward while the hips stay extended
- Lean back so knees, hips and shoulders stay in one straight line
- Lower slowly and only as far as the knees stay comfortable
- Pull back up by squeezing the thighs, keeping the hips straight
Common mistakes
- Bending at the hips, which turns it back into a squat — keep them extended
- Dropping into the bottom position; take three seconds to lower
- Chasing depth too soon — add range over weeks, not in one session
The sissy squat drives the knees forward with the hips held straight, loading the front of the thigh in a position an ordinary squat does not reach, which is why it has long been used as a finisher. It needs nothing but something to hold, so it fits home training well. Two to three sets of 8 to 15 slow reps at the end of a leg session is typical. It puts real strain on the knees, so build the range up gradually and stop if a joint hurts.
Other ways to train this: Leg Extension, Tempo Split Squat.
Leg Extension
Gym · Quads
How to do it
- Set the backrest so your knees line up with the machine's pivot
- Rest the pad on your shins, just above the ankles
- Hold the handles and keep your back against the pad
- Straighten your knees smoothly, without swinging your hips
- Squeeze the thighs for one second at full extension
- Lower over two to three seconds without letting the weights touch down
Common mistakes
- Jerking the weight up with the hips — lighten it and move smoothly
- Letting the weights crash down between reps — lower them under control
- Pad sitting on the foot or the ankle joint; slide it up onto the shin
The leg extension isolates the quads with no balance or trunk demand, which makes it a straightforward way to add extra quad work once the heavier lifts are done. It needs a machine, so it is a gym-only option, but a complete beginner can learn it in one set. Two to four sets of 10 to 20 reps taken close to failure is a common choice. Reduce the range or the load if the front of the knee becomes sore.
No gym access? Try Tempo Split Squat, Assisted Sissy Squat.
Standing Calf Raise
Bodyweight · Calves
How to do it
- Stand with the balls of your feet on a step, heels hanging free
- Hold a wall or rail — balance should not limit the set
- Let your heels sink below the step until you feel a strong calf stretch
- Drive up onto your toes as high as you can with the knees straight
- Pause two seconds at the top, then lower slowly under control
- Calves respond to higher reps — aim for 15 to 20 per set
Common mistakes
- Short, bouncy reps — use the full range and control the lowering
- Bending the knees to help — keep the legs straight so the calves do the work
- Rolling out onto the little-toe side; drive up through the big toe instead
The standing calf raise trains the calves with the knee straight, which emphasises the larger surface muscle and supports the ankle in walking, running and jumping. A step and something to hold is all it takes, so it fits any setting; a dumbbell, a loaded bag or working one leg at a time adds resistance. Calves tolerate volume, so three to four sets of 15 to 20 reps, two or three times a week, is a reasonable dose.
Other ways to train this: Seated Calf Raise, Jump Rope.
Seated Calf Raise
Gym · Calves (Soleus)
How to do it
- Sit with the balls of your feet on the platform and your heels free
- Set the pad low on your thighs, just above the knees
- Release the catch and let your heels sink into a full stretch
- Keep the knees bent at about 90° — this shifts work to the deeper calf muscle
- Press up onto your toes as high as the machine allows and hold a second
- Lower over two to three seconds rather than dropping the weight
Common mistakes
- Bouncing out of the bottom — pause in the stretch, then lift without momentum
- Cutting the range short at both ends; sink low and rise high on every rep
- Heels drifting outwards — keep the feet straight and press through the big toe
Bending the knee reduces how much the large surface calf muscle can contribute and hands more of the work to the soleus, the deeper muscle underneath, which standing raises train far less. That makes it a partner to standing work rather than a replacement. It needs a seated calf machine, though a dumbbell held on the thighs does the same job at home. Three to four sets of 12 to 20 reps with a pause in the stretch suits it well.
No gym access? Try Standing Calf Raise, Jump Rope.