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The squat is a lower-body exercise in weight training, which is also used as a lift in powerlifting. The main emphasis is on the quadriceps muscle group, and on the glutes (buttocks), but it also involves the hamstrings, the calves and the lower back. Dr. Fred Hatfield calls the squat the "the king of exercises" because it "is capable of inducing more and faster muscle growth than any other exercise".

The squat is performed by squatting down with a weight held across the upper back, and then standing up straight again. Proper technique is critical, otherwise serious injuries can occur. The back must be kept straight—not rounded—otherwise excess strain will be placed on the lower back. Lifting belts are often used to help support the lower back.

The squat must not go too deep, i.e. beyond the point where the thighs are parallel to the floor, otherwise excess strain will be placed on the knees. Under no circumstances should the individual "bounce" at the bottom of the squat.

The feet should be flat on the floor, with even distribution of weight between the heel and the ball of the foot. Individuals without sufficient ankle flexibility may try putting a board beneath the heels, but this is considered risky because it further increases the strain on the knees.

Barbell squats are performed in the presence of one or more spotters, who can safely return the barbell to the squat rack at the end of the set if the weight trainer is unable to do so.

The squat has a number of variants, depending on the equipment used:

• The Barbell squat.
• The Smith machine squat.
• The hack squat is most often performed on the hack squat machine.
• In the front squat, the weight is held across the upper chest.

Individuals who find that they cannot safely perform the squat are advised to try the leg press instead.

• Weight training