How to Squat With Good Form
Updated
Short answer
To squat, stand with your feet about shoulder-width apart and toes turned out slightly, brace your trunk, then sit your hips down and back while your knees travel forward in line with your toes. Go as deep as you can while keeping your back neutral and heels down, then drive up through your whole foot. Start with a goblet squat before loading a barbell.
Step by step
- Set your feet: roughly shoulder-width, toes turned out 10 to 30 degrees.
- Breathe in and brace as if about to be poked in the stomach.
- Bend at the hips and knees together. Let your knees move forward over your toes; that is normal.
- Keep your chest up and your whole foot on the floor.
- Go to the depth you can control (thighs at least parallel is a common target), then stand up, breathing out near the top.
Common mistakes
| Mistake | Fix |
|---|---|
| Knees collapsing inwards | Push your knees out in line with your toes; use a lighter weight |
| Heels lifting | Widen your stance, or put small plates under your heels while you work on ankle mobility |
| Back rounding at the bottom | Squat only as deep as you can keep a neutral back |
| Holding your breath the whole set | Brace for each rep, then breathe at the top |
Progressions
Box squat (sit to a bench) → bodyweight squat → goblet squat (dumbbell or kettlebell at your chest) → barbell back or front squat. Stop if you feel sharp or joint pain, and get a qualified coach or physiotherapist to check your technique if you are unsure.
Frequently asked questions
Is it bad for my knees if they go past my toes?
No. Knees naturally travel forward in a deep squat. What matters is that they track in line with your toes and that you control the movement.
How many sets and reps?
For beginners, 2 to 3 sets of 8 to 12 with 2 to 3 reps in reserve is a good start, in line with the ACSM's guidance for novices.