Squats —also known as knee bends—are among the absolute classics in strength training. It's no wonder: Hardly any exercise is as effective when it comes to strong legs, a defined butt, and increased functional strength. But when performed correctly, squats are far more than just a leg exercise—they're a full- body workout that promotes stability, mobility, and coordination.
In this article, we'll show you how to learn squats correctly, what variations there are, and how to optimally combine your training with Atletica equipment. Whether you're a beginner or advanced, this guide will take your squats to the next level.
1. Why squats are so effective
Squats activate several large muscle groups at the same time:
- Quadriceps (front thigh)
- Gluteus maximus (gluteus maximus)
- Hamstrings (back of the thigh)
- calf muscles
- Core muscles for stabilization
The advantages:
- High calorie consumption due to many activated muscles
- Improve posture
- More explosive power and stability
- Supports everyday movements such as lifting, squatting, climbing stairs
- Gentle on the joints when performed correctly
Squats also promote mobility in the hips and ankles and can help prevent back pain, as strong leg and core muscles relieve pressure on the spine.
2. Perform squats correctly: step by step
- Standing position : Feet shoulder-width apart, toes slightly outward
- Back straight: No hollow back, no hunchback
- Knees follow the toes: Do not tilt inwards
- Weight on the heels: The heels remain on the ground
- Depth: Thighs as parallel to the floor as possible or lower
- Breathing: Inhale when going down, exhale when coming up
Tip : Use a mirror or film yourself to check your technique. Alternatively, work with a training partner or coach.
If you have difficulty with the depth, you can place a bench or box behind you at the beginning and sit down slightly - this way you will be sure to internalize the movement pattern.
3. Avoid common mistakes
- Pushing the knee over the toes: puts strain on the knee joint
- Rounded back: Increases the risk of injury
- Heels lift: Uneven load
- Execution too quickly: Reduces muscle control
- Too little depth: Reduces the training effect
Solution : Start without weight, focus on smooth movement, and gradually increase. Ankle and hip mobility training can help achieve a deeper and smoother squat.
4. Squat variations at a glance
To make your training varied and effective, different squat variations help:
- Bodyweight Squats: Ideal for beginners
- Goblet Squats: With kettlebell or dumbbell in front of the chest
- Jump Squats : For explosive power and cardio effect
- Bulgarian Split Squats : One-legged, for more balance and depth
- Sumo Squats: With wide foot position, focus on inner thighs
- Front Squats: With a barbell on the shoulder – challenges the core
- Back Squats: Classic with a barbell on the back – ideal for advanced users
- Overhead Squats: Advanced variation with a barbell over the head for maximum body tension
Depending on your goal (muscle building, fat burning, coordination), you can focus on specific variations. Beginners should start with bodyweight and goblet squats and only later move on to the barbell.
5. Training with Atletica equipment
With the right equipment, you can take your squats to a new level:
- Dumbbells : Ideal for goblet squats or additional weight for classic squats
- Barbell set with rack: For controlled training with heavy weight
- Kettlebells : For functional variations such as goblet or front squats
- Squat Rack : Safe training with higher loads
- Resistance bands : For additional tension or to support the technique
- Plyo Box : For jump squats and one-legged variations
- Weight vest : For progressive overload during bodyweight squats
- Exercise mat : For supporting mobility exercises before and after training
All of the equipment mentioned is available through Atletica – ideal for home gyms, PT studios, or companies with fitness rooms.
6. Training plan for beginners
Weeks 1–2:
- 3 x 10 bodyweight squats
- 2 x 10 goblet squats
- 2 x 15 sumo squats
Week 3–4:
- 3 x 12 Goblet Squats with weight
- 2 x 10 Bulgarian Split Squats (per leg)
- 2 x 10 jump squats
Weeks 5–6:
- 4 x 8–10 back squats with barbell (light weight)
- 3 x 12 sumo squats with dumbbells
- 2 x 10 Plyo Box Squats
Weeks 7–8:
- 4 x 8 front squats with barbell
- 3 x 10 overhead squats
- 2 x 15 jump squats with weight vest
Tip : After 6–8 weeks, the training plan can be revised, either by adding more weight, new variations, or by integrating it into a full-body program .
7. Squats and everyday life: More than just training
Those who regularly do squats benefit not only visually. They also become more flexible, stronger, and more resilient in everyday life. Whether lifting heavy objects, sitting at a desk, or exercising: strong legs and an active core pay off.
Additionally, your sense of balance is trained, posture is improved, and muscular imbalances are corrected. Those who sit a lot or don't move much can prevent muscle loss and postural damage with targeted squats.
8. Don’t forget mobility and warm-up
Before you start your squat workout, you should mobilize your joints and activate your muscles. Here are some effective exercises:
- World ' s Greatest Stretch (whole body mobilization)
- Hip circles
- Squats with resistance band
- Pull knees to chest while standing
- Glute Bridge
A 5- to 10-minute warm-up increases performance and reduces the risk of injury. Mobility tools like an Atletica foam roller can also be beneficial.
Conclusion: Learning squats is worth it
Squats are an essential component of any holistic training plan. They promote strength, stability, and mobility and can be adapted in many ways. Those who start correctly and progress step by step will quickly feel the first results – whether in the shape of their legs, during sports, or simply in everyday life.
With the right equipment from Atletica, you can tailor your workout to suit your needs – whether in the studio or at home. So, get those squats on!
