How to Do Push-Ups, Squats, and Planks Correctly

Push-ups, squats, and planks are the three most useful bodyweight exercises a beginner can learn. Together they cover your pushing muscles, your legs and glutes, and your core. You can build a complete full-body routine from just these three moves.

The catch is that simple does not mean automatic. Small form errors, like sagging hips in a plank or knees caving in during squats, make the exercises less effective and less comfortable. This guide gives you the correct setup for each move, the mistakes to avoid, and a self-check checklist so you can review your own form with confidence.

The form guide at a glance

Use this table as your cheat sheet. The detailed steps for each exercise follow below.

Exercise	Setup	Movement	Common mistakes	Easier / Harder
Push-up	Hands under shoulders, body in a straight line from head to heels (or knees)	Bend elbows to lower chest toward the floor, then push back up	Hips sagging or piked up; elbows flared wide; short half-reps	Easier: wall or knee push-up. Harder: 3-second lowers, feet elevated
Squat	Feet shoulder-width apart, toes slightly out, chest up, weight mid-foot	Push hips back and bend knees until thighs are near parallel, then press through heels to stand	Knees caving inward; heels lifting off the floor; rounded lower back	Easier: chair-assisted or partial squats. Harder: pause at the bottom, slower tempo
Plank	Forearms on the floor, elbows under shoulders, legs extended, body straight	Hold the straight-body position while breathing steadily	Hips sagging or raised high; holding your breath; craning the neck up	Easier: knees-down plank. Harder: longer holds, alternating shoulder taps

Push-ups: step by step

1. Set your hands. Place your palms flat on the floor directly under your shoulders, fingers spread for stability.
2. Build the line. Extend your legs behind you (or drop to your knees for the easier version) so your body forms one straight line from head to heels. Squeeze your glutes and brace your core.
3. Lower with control. Bend your elbows, keeping them at roughly a 45-degree angle to your body, and lower your chest toward the floor over 2 seconds.
4. Push back up. Press the floor away until your arms are straight but not locked. That is one rep.
5. Breathe. Inhale as you lower, exhale as you push up. Never hold your breath through a set.
6. Choose your level. Start with wall push-ups if floor push-ups are too hard, progress to knee push-ups, then to full push-ups. Aim for 2 to 3 sets of as many clean reps as you can do.

Squats: step by step

1. Set your feet. Stand with feet about shoulder-width apart, toes turned slightly outward. Keep your weight balanced across your whole foot.
2. Set your torso. Lift your chest, pull your shoulders back slightly, and look straight ahead.
3. Initiate with the hips. Push your hips back as if sitting into a chair, then bend your knees. Let your knees travel forward over your toes naturally.
4. Hit your depth. Lower until your thighs are roughly parallel to the floor, or as far as you can with a flat back and heels down.
5. Stand tall. Press through your heels, squeeze your glutes at the top, and fully extend your hips. That is one rep.
6. Choose your level. Hold a chair or doorframe for balance while learning, or do partial squats to a comfortable depth. Add reps and depth over weeks, not days.

Planks: step by step

1. Set your base. Place your forearms on the floor with elbows directly under your shoulders, palms flat or fists closed.
2. Extend back. Walk your feet back (or keep knees down for the easier version) until your body forms a straight line from head to heels.
3. Lock the line. Squeeze your glutes, brace your abs as if expecting a gentle poke, and tuck your pelvis slightly so your lower back stays flat.
4. Set your head. Look at the floor between your hands to keep your neck neutral. Do not crane up or let your head hang.
5. Breathe steadily. Slow, even breaths. If you find yourself holding your breath, the hold is too long. Rest and try a shorter one.
6. Choose your level. Start with 3 sets of 15 to 20 seconds with good form. Add 5 to 10 seconds per week rather than chasing one very long, sloppy hold.

Self-check form checklist

Run through these cues during your next session. If you can tick every box, your form is in great shape.

• ☐ Push-up: my body is one straight line from head to heels (or knees), with no sagging or piking.
• ☐ Push-up: my elbows bend back at roughly 45 degrees, not flared straight out.
• ☐ Push-up: my chest lowers close to the floor on every rep, not just halfway.
• ☐ Squat: my heels stay on the floor through the whole rep.
• ☐ Squat: my knees track over my toes and do not cave inward.
• ☐ Squat: my chest stays up and my lower back stays flat, not rounded.
• ☐ Plank: my hips are level, neither sagging toward the floor nor piked up.
• ☐ Plank: I am breathing steadily, not holding my breath.
• ☐ Plank: my neck is neutral, eyes on the floor between my hands.
• ☐ I stopped the set when my form broke down, rather than pushing through sloppy reps.

Filming yourself from the side with your phone is the fastest way to check. What good form feels like and what it looks like are often two different things at first.

These three moves appear in many of our routines, including the 30-Day Home Workout Plan for Beginners. For more strength guidance, browse our Muscle & Strength and Home Workouts categories.

Frequently asked questions

How many reps and sets should a beginner do?

A good starting point is 2 to 3 sets of 8 to 12 push-ups and squats, and 3 holds of 15 to 20 seconds for planks, with 60 to 90 seconds of rest between sets. Use easier variations to hit those numbers with clean form rather than struggling through harder ones badly.

My wrists hurt during push-ups and planks. What can I do?

Wrist discomfort is common for beginners. Try push-ups on your knuckles (on a mat) or with push-up handles to keep wrists straight, and try planks on your fists instead of flat palms. If pain persists or is sharp, stop the exercise and check with a healthcare professional rather than pushing through it.

Should I do these exercises every day?

For most beginners, 3 to 4 days per week works better than daily. Your muscles adapt during rest, so rest days are part of getting stronger, not time off from it. This rhythm also lines up with the World Health Organization’s physical activity recommendations, which include muscle-strengthening activities alongside aerobic exercise. If you train daily, keep the volume low and stop well before exhaustion.

Which of the three is the hardest to learn?

Most beginners find full push-ups the toughest because they demand upper-body strength many people have not built yet. Squats usually click fastest. Planks sit in the middle: the position is simple, but holding it with a truly straight body is humbling.

Can I build real muscle with just these three moves?

For the first several months, yes. Progressive overload still applies: more reps, more sets, slower tempos, and harder variations keep challenging your muscles. Eventually, adding variety and heavier resistance helps, but these three are a complete beginner program on their own. Our beginner full-body workout routine shows how to structure them into a weekly plan.

What if my knees hurt when I squat?

First check the common culprits: reduce your depth, make sure your knees track over your toes, and keep your weight through your whole foot rather than your toes. Chair-assisted squats reduce the load while you learn the pattern. If knee pain continues, see a healthcare professional before continuing.

Master these three moves and you own the foundation of bodyweight training. Practice them two or three times a week, use the checklist to keep your form honest, and progress one small step at a time. Once the form feels solid, put them to work in one of our Fitness Challenges.

How this guide was written

This guide was put together by the Fitness Daily Guide editorial team from widely accepted fitness principles: break each move into steps, flag common mistakes, start with easier versions, and stop when form breaks down. It is practical guidance for general education only – not medical advice, and not a substitute for advice from a qualified healthcare professional. Please read our Disclaimer for full details.