How to Squat: A No-BS Guide to Proper Form

Step 1: The Setup

Bar Position

You have two options: high bar or low bar. High bar sits on your traps (the muscle shelf at the base of your neck). Low bar sits lower, across your rear delts (a few inches down from high bar).

High bar is more quad-dominant and more upright. Low bar lets you lift more weight and is more hip/posterior chain dominant. Most beginners should start with high bar—it's more intuitive. Try low bar later if you want.

Hand Position

Grip the bar as narrow as your shoulder mobility allows. Narrower = tighter upper back = more stable shelf for the bar. But don't force a narrow grip if it hurts your shoulders—widen until comfortable.

Pull the bar into your back rather than just resting it there. Your upper back should be actively tight before you even unrack.

Foot Position

Stand with feet somewhere between hip width and shoulder width. Toes pointed out 15-30 degrees. There's no single "correct" stance—it depends on your hip anatomy.

How to find your stance:
1. Stand with feet in various widths
2. Drop into a deep squat (bodyweight)
3. The position where you feel most stable
   and can hit depth = your squat stance

Step 2: The Brace

Before you descend, you need to brace your core. This isn't sucking in your stomach—it's the opposite. Take a big breath into your belly (not your chest), then push your abs out against your belt line as if bracing for a punch.

This creates intra-abdominal pressure that stabilizes your spine. Hold this brace through the entire rep. Breathe out at the top, re-brace, do the next rep.

The bracing cue sequence:
1. Big belly breath (diaphragm, not chest)
2. Push abs OUT, not in
3. Create 360-degree tension around your midsection
4. Hold through the entire rep
5. Breathe out at the top, repeat

Step 3: The Descent

Think about sitting back AND down, not just down. Your hips should break first, moving back slightly, then your knees bend to lower you.

Control the descent. Don't just drop. A 2-3 second lowering phase is fine. The controlled eccentric builds strength and keeps you in the right positions.

Your knees should track over your toes throughout. If your knees cave in, that's a problem we'll address below.

Step 4: The Bottom

How deep should you go? The standard answer is "hip crease below knee" (parallel or slightly below). This is where you get the most muscle activation and the best carryover to other movements.

Can you go lower? Yes, but it depends on mobility. If going deeper causes your lower back to round (butt wink), stop at the point where your back stays flat. Work on mobility separately.

Don't bounce at the bottom. Control the transition from down to up—this is the most injury-prone moment if you're loose.

Step 5: The Drive Up

Push through your entire foot—not just your heels, not just your toes. Many people overcorrect into their heels and lose balance. Think "spread the floor apart" with your feet as you drive up.

Your chest and hips should rise at the same rate. If your hips shoot up first while your chest stays down, you're turning it into a good morning. Keep your chest up and drive your back into the bar.

Lock out at the top by squeezing your glutes. Don't hyperextend your lower back—just stand tall.

Common Problems and Fixes

Knee Cave

Knees collapsing inward, especially on the way up. This is usually weakness in the glutes/hip abductors, not a form problem per se.

Fix: Consciously push your knees out during the lift. Think "spread the floor." Add banded squats or hip abductor work. With lighter weights, exaggerate pushing knees out until the pattern is automatic.

Butt Wink

Lower back rounding at the bottom of the squat. Usually means you went deeper than your mobility allows.

Fix: Only squat as deep as you can with a flat back. Work on hip and ankle mobility separately. Elevating your heels slightly (squat shoes or small plates under heels) can also help.

Heels Rising

Coming up onto your toes during the squat. This shifts stress forward and makes you less stable. Usually an ankle mobility issue.

Fix: Squat shoes with an elevated heel, or put small plates under your heels temporarily. Work on calf stretching and ankle dorsiflexion. Widen your stance slightly.

Forward Lean (Good Morning Squat)

Torso pitching too far forward, turning the squat into a hip hinge. Often happens when the weight gets heavy and you're not used to it.

Fix: Drop the weight and focus on keeping your chest up. Front squats as an accessory will help—they force you to stay upright. Also strengthen your upper back so it can support the load.

Programming Tips

Frequency: 2-3 times per week is the sweet spot for most people. Enough practice to improve technique, enough recovery to actually get stronger.

Reps: 3-5 reps for strength, 6-12 for muscle building. Beginners benefit from higher reps (8-10) initially because you get more practice with the movement per set.

Warm-up: Empty bar for 10-15 reps, then progressively heavier sets until you reach your working weight. Don't skip warm-ups—they prep your joints and groove the movement pattern.

The Simple Summary

Setup:
- Bar on upper back, tight grip, feet shoulder width, toes out

Before each rep:
- Big belly breath, brace hard

Descent:
- Hips back and down, control the speed
- Knees track over toes
- Stop at parallel or slightly below

Ascent:
- Drive through whole foot
- Chest and hips rise together
- Squeeze glutes at top

Common fixes:
- Knee cave → "spread the floor"
- Butt wink → don't squat so deep (yet)
- Heels rising → elevate heels, stretch ankles
- Forward lean → keep chest up, lighten weight

The squat takes time to master. Film yourself, compare to good technique, and adjust. Small form improvements make big differences over time.

Get a program with squats programmed properly for your level, or check out our deadlift form guide for the other essential compound movement.