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Walk into any gym, and you’re guaranteed to see someone either on a squat rack or squatting with a pair of dumbbells in the free weight area. Squats are one of the most fundamental—and functional—movements, which means they’re not just reserved for leg day.

“We mimic squats dozens of times every day, from sitting down onto a chair, to getting into our car, to picking up a bag of groceries off the floor,” says Katherine Kalaj, PT, DPT, a physical therapist at Bespoke Treatments in NYC. “Doing squats in the gym helps us maintain the strength we need to do all of those things much more easily as we age.”

But adding squats to your routine is just as important as doing them with the right form. Here’s exactly how to do squats, plus common mistakes, and tips and tricks to help you modify or level up.

How to do a squat the right way

Before adding weight, you’ll want to nail the bodyweight squat with perfect form. Here’s how to do a basic bodyweight squat:

1. Stand with your feet shoulder-width apart, and keep your toes pointing slightly outward.
2. Keep your back straight and either hold out your arms straight in front of you, place your hands on your hips, or clasp them together in front of you. (Do whatever feels most comfortable!)
3. Then, push your hips back, as if you’re about to sit into a chair. Bend your knees and lower your b
   ody, keeping your back straight and making sure your knees are in line with your toes.
4. Lower yourself as far as your flexibility allows, keeping your weight on your heels and the balls of your feet rather than on your toes.
5. To stand back up, push through your heels, returning to the starting position.

The muscles you work when squatting

You may reserve them for leg day, but squats are one of the best full-body movements you can do. They target your core, which includes your abs and back. Different squat variations, like overhead squats and goblet squats, can also activate your upper-body muscles for a more comprehensive move.

According to the National Academy of Sports Medicine (NASM), squatting muscles worked include:

• Gluteus maximus (largest butt muscle)
• Quadriceps (or quads, for short)
• Hamstrings
• Erector spinae (muscles along your spine a