A Squat is a conditioning exercise. It is very helpful in Parkour and Freerunning training, as it is an excellent way to build lower body strength. It is one of the most important exercises needed for safe landings. The primary muscles used are the quadriceps, glutes, and hamstrings, as well as indirectly working a number of other muscles.


  1. Stand with in a natural stance with feet about shoulder width apart. Keep your weight on your heels, not on the balls of the feet.
  2. Push your hips back and bend your knees. Keep your back upright.
  3. In a slow and controlled manner, lower yourself so that your calves touch your hamstrings.
  4. Push yourself back up. Weights can be added for increased difficulty.

Tips and WarningsEdit

  • Try to keep your knees above or behind your toes. Having them a little bit forward is fine, but try to keep them back in order to keep the weight on your heels.
  • Be wary of this exercise if you have knee injuries.
  • Don't have your body leaning too far forwards. This can lead to back injury.
  • Don't come down too fast.
  • Keep your knees and toes pointing in the same direction. Failing to keep your knees and toes aligned can lead to injury.
  • It is recommended that one learn this exercise with professional help.