Hips Squats
The hips squat is a bodyweight squat variation emphasizing hip hinge mechanics and posterior engagement. By focusing on pushing the hips back and wide during the descent, the glutes and hamstrings are more directly targeted compared to a standard quad-dominant squat.
How to do it
- Stand with your feet shoulder-width apart and toes turned slightly outward.
- Push your hips back and wide as you bend your knees to lower into a squat.
- Focus on hinging at the hips rather than simply bending the knees.
- Lower until your thighs are parallel to the floor.
- Drive through your heels to return to standing and repeat.
Form cues
- Stand with feet shoulder-width apart and toes turned slightly out.
- Push your hips back and wide before bending your knees.
- Keep your weight distributed evenly across your entire foot.
- Lower until your thighs are parallel to the floor.
- Drive through your heels to return to a standing position.
Breathing: Inhale as you push your hips back and lower down, then exhale steadily as you drive through your heels to stand back up.
Common mistakes
- Knees caving inward, which puts extra stress on the knee joints and reduces glute engagement.
- Initiating the movement by bending the knees instead of pushing the hips back, turning it into a quad-dominant squat.
- Lifting the heels off the floor, which shifts balance forward and reduces power from the posterior chain.
- Rounding the lower back at the bottom of the squat, which compromises spine stability.
Muscles worked
Primary: glutes. Secondary: quads, hamstrings, adductors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp pain in your knees or lower back, ease off and stop the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your glutes and hamstrings working hard to drive you back up, along with your quads supporting the movement.
How often can I do hips squats?
Beginners can safely perform this movement 2 to 3 times per week, allowing at least a day of rest between sessions.
What if I feel this mostly in my knees?
Make sure you are initiating the movement by pushing your hips back rather than letting your knees drift forward first.