Master the Squat: A Complete Guide to Proper Form

Why Squats Matter

The squat is foundational. It builds leg strength, core stability, and functional movement patterns. But poor form limits results and risks injury.

Setting Up

Foot Position

• Feet shoulder-width apart or slightly wider
• Toes pointed out 15-30 degrees
• Weight distributed across entire foot

Bar Position (Barbell Squats)

High bar: Bar rests on upper traps
Low bar: Bar rests on rear delts

Both are valid. Experiment to find what feels best.

Grip

• Hands as close as mobility allows
• Create a shelf with your upper back
• Elbows pointed down and back

The Descent

Initiate the Movement

Break at hips and knees simultaneously. Imagine sitting back and down.

Track Your Knees

Knees should track over your toes, not cave inward. Push them out slightly.

Depth

Aim for thighs parallel to the floor or below if mobility allows. Deeper is generally better, but only within your range.

Maintain Position

• Chest up
• Neutral spine (no excessive rounding or arching)
• Core braced throughout

The Ascent

Drive Up

Push through your whole foot, not just toes or heels.

Lead with Chest

Keep your chest up as you rise. Do not let hips shoot up faster than shoulders.

Squeeze at Top

Fully extend hips and squeeze glutes at the top without hyperextending your back.

Common Mistakes

Knee Cave

Knees collapsing inward. Fix by cueing "spread the floor" with your feet.

Good Morning Squat

Hips rise faster than chest. Fix by keeping chest up and reducing weight.

Butt Wink

Pelvis tucking under at bottom. Usually a mobility issue. Fix by limiting depth temporarily and working on hip mobility.

Weight Shift

Shifting to one side. Film yourself and address imbalances.

Mobility Requirements

If you struggle with squat depth, work on:

• Ankle mobility
• Hip flexibility
• Thoracic spine extension

Building Your Squat

Start with bodyweight or goblet squats. Master form before adding load. Progress gradually and film yourself to check technique.