How to Squat: The Complete Guide

The squat is the most fundamental movement pattern in human history. Sit down, stand up. Every variation in the gym traces back to this basic motor pattern. Done well, it builds more muscle and strength than almost any other exercise. Done poorly, it is one of the fastest routes to a lower back or knee injury.

The Squat Pattern

Before loading any weight, you need to own the movement. A bodyweight squat should feel natural and comfortable. If it does not, no amount of added weight will fix the underlying issue – it will only make it worse.

The Setup

Bar Position

For a high bar squat, the bar sits on the upper traps, just below the base of your neck. For a low bar squat, it sits lower – on the rear deltoids and spine of the scapula. High bar keeps you more upright and stresses the quads. Low bar allows a more forward lean and involves more posterior chain. Both are correct. Pick one, learn it, and stick with it.

Stance Width

Stand with your feet roughly shoulder-width apart, toes pointed out between 15 and 30 degrees. Your exact stance is determined by your hip anatomy – there is no universal correct answer. The right stance for you is the one that allows you to reach depth comfortably without your knees caving or your lower back rounding.

Grip and Elbows

Your hands on the bar are there to stabilise it, not to carry it. Grip it firmly, pull your elbows down and slightly forward to create upper back tightness. This tension keeps the bar locked in place and prevents it rolling.

The Descent

Take a big breath into your belly, brace your core as hard as you can, and begin your descent by simultaneously pushing your knees out and sitting your hips back and down. These two cues work together – knees out creates space for your hips to drop, and hips back keeps your torso upright.

Descend until your hip crease is at or below the top of your knee. This is parallel. Below parallel is better for muscle development if your mobility allows it. At no point should your lower back round – if it does, you have gone past your current available range of motion.

The Ascent

Drive the floor away. Think about pushing the ground down rather than standing up. Lead with your chest – if your hips rise faster than your shoulders, the bar will tip forward and you will be in a good morning, not a squat. Keep your knees tracking over your toes throughout.

Breathe out forcefully as you pass the sticking point (typically just above parallel). Lock out fully at the top – hips through, knees straight, standing tall.

Common Errors

1. Knees Caving Inward: Drive your knees out actively throughout the movement. Think about spreading the floor apart with your feet.
2. Heels Rising: Usually an ankle mobility issue. Elevating your heels slightly (on plates or a wedge) is a short-term fix while you address the root cause.
3. Good Morning Squat: Hips rising faster than the bar. Focus on keeping your chest up and driving through a more upright position.
4. Butt Wink: Posterior pelvic tilt at the bottom of the squat. Often a mobility limitation – work on hip flexor and hamstring length.
5. Half Reps: Squatting to a comfortable depth rather than a challenging one. Film yourself from the side to verify your actual depth.

Building the Squat

Consistency is more important than load. Squatting twice per week with moderate weight and perfect form will build more strength over a year than once per week with heavy, sloppy reps. Use paused squats (2-3 second hold at the bottom) to build positional strength and confidence in the hole. Use tempo squats (4 second descent) to identify and fix weaknesses in your movement pattern.