Squats – Why You Should Definitely Incorporate Them Into Your Workout

Let's be honest: who really loves squats? They burn, they challenge you – but that's exactly why they're so damn effective.

If you could only do one exercise to become fitter, stronger, and more stable, it would be squats. Period.

But don't worry: you don't have to start with heavy barbells right away. There are countless variations—with or without equipment—and with the right technique, you'll quickly turn this “hated exercise” into your new favorite move.

In this article, you will learn:

✅ the basics of proper execution

✅ common mistakes (and how to avoid them)

✅ clever variations – with or without equipment

✅ tips on how to get the most out of your squats

Ready? Then down you squat!

Why are squats so important?

Because they strengthen your entire body.

Yes, your legs and butt are the main players—but your core, back, and even your coordination get a good workout too.

Squats are functional, effective, and improve not only your strength but also your mobility, stability, and body awareness.

You'll not only get fitter at the gym, but also in everyday life: from sitting down and standing up to climbing stairs or lifting boxes. Squats are training for real life.

The right technique: What does a proper squat look like?

Imagine you want to sit down on a low stool in a controlled manner—without falling over or letting yourself fall. That is exactly the idea behind this movement.

How to do squats correctly:

• The right position: Stand with your feet hip- to shoulder-width apart. Point your toes slightly outward.

• Tension in the body: Tense your stomach, keep your back straight, and look straight ahead.

• Start the movement: Push your buttocks back and down. Imagine you are pulling the floor apart with your feet.

• Go down low: As low as you can with your back straight and as far as your mobility allows.

• Push yourself back up: push up through your heels, tighten your buttocks – done.

Pro tip: Your knees can extend beyond your toes as long as they remain in line with your feet and do not turn inward.

Want to see the technique? In the exercise library of the SmartWOD Workout Generator, you will find videos of many squat variations – perfect for copying!

What mistakes should I avoid when doing squats?

Squats may be basic, but they are not trivial. Many people underestimate the technique, thereby wasting training potential or risking injury.

Here are the most common mistakes—and what you should pay attention to instead:

• Knees buckling inward → Make sure to keep your knees pointing outward toward your toes, especially when pushing up.

• Heels lift off the ground → Your weight should be distributed across the entire foot, especially on the heels. If your heels lift off the ground, you lose stability and shift the pressure onto your knees.

• Round back → Keep your spine neutral – neither arched nor hunched. Strong core tension and good mobility (especially in the hips and ankles) will help you achieve this.

• Too small range of motion (mini squats) → Squat as low as your mobility allows – ideally at least parallel to the floor or lower. The greater your range of motion, the more effective the training stimulus.

• No control when lowering → Don't just let yourself drop. The eccentric phase – i.e. the controlled lowering – is just as important as the lifting. Maintain body tension and control every second of the movement.

If you are unsure: Record videos of yourself (especially from the side) or ask a trainer!

What squat variations are there—and which one is right for me?

Not all squats are the same. And that's a good thing!

Different variations focus on different areas, adapt to your level, and add variety to your training.

Whether you're just starting out or already working with extra weight, you're sure to find your squat variation here.

For beginners:

• Air squats (body weight): The classic basic exercise. Ideal for training technique, mobility, and body tension—can be done anytime, anywhere.

• Box squats: Sit down on a box or bench in a controlled manner—helps with depth, provides feedback, and improves technique.

• Wall squats: Stand with your back against a wall and your feet slightly forward. Great for technique training and consciously activating the thighs.

• Assisted squats with TRX or bands: Support your body weight and help you go deeper without losing your balance.

  
  

For advanced learners:

• Goblet squats: Hold a kettlebell or dumbbell in front of your chest. This exercise improves posture and works your core and legs – perfect as a transition to free weight training.

• Front squats: The barbell is positioned in front of your shoulders. Focus on core stability and your quadriceps. Challenging but super effective.

• Back squats: The classic exercise with the barbell on your back. For many, the gold standard in strength training.

• Bulgarian split squats: One leg on the ground, the other on a bench. Super intense for your glutes, legs, and balance.

• Overhead squats: With weight above your head – technically very demanding, requires flexibility, stability, and concentration.

• Jump squats: For more explosiveness, speed, and endurance. Ideal in HIIT or as a finisher.

Which option is right for me?

That depends entirely on your training goal, your level, and the equipment you have available:

• Want to learn the technique and get mobile? → Start with air squats, wall squats, or TRX squats.

• Want to build muscle and strength? → Goblet, front, or back squats are for you.

• Want to work one side of your body or challenge your coordination? → Split squats!

• Need speed and variety? → Jump squats and sumo variations make it possible.

What equipment can I use for squats?

The good news: you don't need anything to start doing squats. Your own body weight is enough to learn the technique, build strength, and really burn calories.

But if you're ready for more stimulation or variety, there's plenty of useful equipment available to upgrade your squats.

You can use this depending on your goals and training location:

• Dumbbells / kettlebells: Perfect for goblet squats or one-sided variations such as suitcase squats. You can adjust the weight to suit your needs and improve your posture.

• Barbell: If you want to train hard, the barbell is your friend – for front or back squats. Important: Make sure you have the technique down before you really load up.

• Weight vest: Ideal if you find bodyweight squats too easy but don't feel like using dumbbells. The load stays centered on your body – great for home workouts.

• Resistance bands: Versatile: either as support (e.g., for assisted squats) or as additional resistance around the knees – great for preventing your knees from buckling inward.

• TRX / sling trainer: Great for beginners. You can hold on tight, work in a controlled manner, and improve your mobility, balance, and technique at the same time.

• Boxes or benches: For box squats, Bulgarian split squats, or as feedback for your depth. Especially helpful for training more cleanly and consciously.

• Plyo box or small stool: If you want it explosive: perfect for jump squats, step-ups, or depth drops – adds dynamism to your workout.

Do I need to use equipment?

No. If you train consistently with bodyweight, maintain proper technique, and incorporate variations regularly, you can achieve significant results without weights.

But: If you want to build muscle or increase your strength, additional weight will make sense at some point.

Squats make you stronger – inside and out

You may never love them, but you will learn to appreciate them. Squats make you strong, flexible, and mentally tougher. They give you posture—in the truest sense of the word—and really get the most out of your workout.

So: Do them regularly. Vary them. Keep it exciting. And feel free to check out the variations in the SmartWOD Generator exercise library if you need inspiration.