Regular Squat: How-to, Benefits & Variations
Regular squats build leg and glute strength using bodyweight. Feet shoulder-width, sit hips back, drive up through heels. The foundation for every squat variation and daily movement.
Regular Squat: How-to, Benefits & Variations
Before the barbell squat, the goblet squat, the Bulgarian split squat, and every variation that fills a fitness feed, there is this: the regular squat. Bodyweight. Feet shoulder-width. Sit down, stand up. It is the most fundamental human movement pattern, and it is the one most women stop practicing somewhere around age 30. Reclaiming it changes how your legs, hips, and back function in daily life.
Full Body Hiit 1
Aylar Fetrati
How to Do Regular Squats
Set up in the starting position for regular squat. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "Make sure you get nice and low, all the way down, all the way up."
Complete the full range of motion. "Moving for that whole four seconds... then we pause, drive"
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Sophie Jones adds: "Time under tension is four second down, two second hold"
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The regular squat directly supports this by targeting key muscle groups.
Coach's Tips
"Make sure you get nice and low, all the way down, all the way up." - Sophie Jones
Sophie Jones
"Moving for that whole four seconds... then we pause, drive" - Sophie Jones
Sophie Jones
"Time under tension is four second down, two second hold" - Sophie Jones
Sophie Jones
"Now, you can add one weight, or you can add both." - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The regular squat loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Banded Squats (Round 2)
mediumTempo Squat (4-2-1)
mediumSquat Hold (Round 2)
highBenefits
Builds strength
The regular squat targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The regular squat directly addresses this.
Requires minimal equipment
No equipment needed. You can do the regular squat at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the regular squat with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
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