How to do the Squats

With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off the rack. Then while keeping your feet shoulder length apart, begin to bend your knees. Keeping your back and head straight, never let your knees go past your toes. Once your legs are bent around 90 degrees you can ascend back to the starting position.

Spotter Information:
Spotting is DEFINITELY necessary and should be used. Spotting should be performed by standing directly behind the individual and squatting at the same time. With your arms bent holding their rib cage. This helps control the participants stabilizers allowing them to complete the set.

Squat Video

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Thigh
  • Gluteus Maximus,Quadricep
  • Hamstrings
  • Butt
  • Legs
  • Barbell

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
129.7 lbs10.2 172.3 lbs

What is a good starting weight?

Based on an average weight lifted of 129.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 64 lbs and aim for 12-15 reps.


Workouts Plans with Squats

Purpose Type Level
Muscular Definition Intermediate
Muscular Definition Beginner
Muscular Definition Beginner
Sport Specific Advanced
Hypertrophy Advanced
Sport Specific Intermediate
Sport Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.