Movement of the month: the squat

Sitting down and standing up again is something you do dozens of times a day. The squat is that movement with intent: lower under control, then stand up with the legs and hips doing the work. A barbell on the upper back is one version; a chair, a kettlebell held at the chest, or your own body weight are others, and they train the same pattern.

What it trains

• →The front of the thighs (quadriceps), the glutes and the inner thighs, working together.
• →The trunk, which holds the torso upright under the load.
• →Ankle, knee and hip mobility through a full range.

Why it comes up in the lean-mass research

The legs hold a large share of the body's muscle, and they are where trials of weight loss without exercise tend to record noticeable lean-mass losses. Resistance-training programmes in those trials almost always include a squat or leg-press pattern, and adding resistance training to a calorie deficit consistently reduces the lean mass lost. A 2021 meta-analysis also found that training through a fuller range of motion produced greater lower-body gains than partial ranges. Our guide to is the weight you're losing fat? covers what the GLP-1 trials measured.

Where to start

• →With a coach, if you can. A physiotherapist or a qualified trainer can check your depth and knee path in one session.
• →With a box or bench behind you. Sit back to touch it and stand up. It sets a consistent depth and builds confidence.
• →With the safety arms set. In a rack, set them just below your lowest point so a failed rep rests on the arms, not on you.
• →With depth you can control. Go as low as you can while keeping your back neutral and heels down. For most people that is the hip crease at or just below the knee.

Safety and sense

Stop if you feel sharp knee or back pain, pain that travels down a leg, or dizziness when you stand. Mild muscle soreness a day or two later is normal; joint pain is not. If you have a knee or hip replacement, a back condition, or a heart or blood-pressure condition, check with your doctor before loading a squat.

What this feature isn't

It isn't a plan. We don't give loads, sets or repetitions, because the right amount depends on you and is best set with someone who can see you move. Next in the series: the barbell row.