The squat is the king of lower-body exercises. It trains the quadriceps, hamstrings, glutes, hip flexors, core, and lower back simultaneously — making it one of the highest-return movements in existence. But it is also one of the most commonly performed incorrectly, which is why knee pain and lower back issues are so prevalent among gym-goers who squat regularly.
This guide will teach you to squat well — from the bodyweight squat all the way to the loaded barbell back squat. Master the technique described here, and you'll be squatting comfortably and productively for the rest of your life.
Key Takeaways
- The squat is a fundamental human movement pattern that everyone can and should train
- Foot position varies by individual anatomy — there is no single correct stance
- Knees caving inward (valgus collapse) is the most common and most dangerous error
- Depth matters: aim for thighs parallel or below for full glute and hamstring activation
- Always earn the right to add weight — technique comes before load
Step-by-Step Bodyweight Squat
Setup
Stand with feet approximately shoulder-width apart. Point your toes slightly outward — typically 15–30 degrees, though your exact angle depends on your hip anatomy. There is genuine individual variation here; some people squat naturally with feet parallel, others need a wider, more turned-out stance. Experiment to find what allows you to reach depth without your heels rising or your lower back rounding.
The Descent
Take a breath and brace your core — imagine someone is about to punch you in the stomach and you're tensing to protect yourself. This intra-abdominal pressure creates spinal stability and is one of the most important cues in squatting.
Initiate the movement by simultaneously pushing your knees outward (in line with your toes) and sitting your hips back and down. Your chest should remain as upright as possible. Your weight should be distributed across your whole foot — heel, midfoot, and ball of foot — not tipped forward onto your toes.
Descend until your thighs are at least parallel to the floor. Below parallel (hip crease below the knee) is the gold standard — it maximises glute activation and does not increase knee injury risk in healthy knees, contrary to popular belief.
The Ascent
Drive your feet into the floor and think about "pushing the floor away." Keep your chest up and your knees tracking outward. Do not let your knees cave inward as you rise — this is valgus collapse, the most common squat error and a primary mechanism of knee injury. Stand fully at the top, squeeze your glutes, and breathe out.
5 Most Common Squat Errors
1. Heel Rise
Heels lifting off the floor as you descend indicates insufficient ankle dorsiflexion mobility. Short-term fix: place small plates under your heels. Long-term fix: work on ankle mobility daily (see our mobility guide).
2. Knee Cave (Valgus Collapse)
Knees falling inward, especially under load. Caused by weak glutes and hip abductors, or by the load exceeding current strength. Reduce the weight, add banded squats (resistance band around knees creates feedback), and strengthen hip abductors.
3. Forward Lean (Chest Drop)
Excessive forward torso lean indicates tight hip flexors, weak upper back, or poor core stability. Goblet squats (holding a weight at chest height) force you to stay upright and are excellent corrective exercises.
4. Butt Wink
Posterior pelvic tilt (tailbone tucking under) at the bottom of the squat. Usually indicates either limited hip mobility or squatting below your current usable range of motion. Reduce depth until hip mobility improves.
5. Uneven Weight Distribution
One side loading more than the other — visible as one knee tracking further forward or one hip rising first. Address with single-leg work (Bulgarian split squats, lunges) to build bilateral strength balance.
Squat Progressions
- Bodyweight squat: Master technique with no load
- Goblet squat: Hold a dumbbell or kettlebell at chest height — promotes upright torso
- Front squat: Bar racked on front deltoids — requires thoracic mobility but rewards with excellent technique
- High-bar back squat: Bar sits high on traps — more quad dominant
- Low-bar back squat: Bar sits lower on rear deltoids — allows more hip hinge, used by powerlifters
Final Thoughts
The squat rewards patience. Spend time on the bodyweight and goblet squat variations until they feel completely natural before adding a barbell. Once your technique is solid, the squat becomes one of the most productive exercises in your programme — and one of the most satisfying to progress on.