How to Squat With Proper Form (A Step-by-Step Guide)
The squat builds total-body strength like nothing else — but poor form turns a great exercise into an injury risk. Master these fundamentals and you'll squat safely for life.
Set your stance and grip
Place your feet shoulder-width apart with toes turned slightly out. If barbell squatting, grip the bar firmly and pull your elbows down to create a shelf on your upper back. Brace your core as if bracing for a punch.
The descent
Initiate the movement by pushing your hips back and bending your knees together. Keep your chest up, back neutral and knees tracking over your toes. Lower until your thighs are at least parallel to the floor — deeper if your mobility allows.
The drive up
Push through your whole foot (especially your heels), keep your chest proud, and drive your hips forward to stand tall. Don't let your knees cave in or your back round.
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Common mistakes to avoid
- Knees caving inward
- Heels lifting off the floor
- Rounding the lower back
- Not hitting adequate depth
- Looking up excessively
The takeaway
Brace hard, sit back and down, keep your chest up, and drive through your feet. Start light, groove the pattern, then add weight. Perfect form is the foundation of every gain.
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