The Complete Guide to Proper Squat Form and Technique

You’ve probably seen people at the gym doing squats all wrong. Knees caving in, heels lifting off the ground, backs rounding like a scared cat. Maybe you’ve been that person. No shame-most of us learned squats through trial and error rather than proper instruction.

but: a properly executed squat is one of the most effective exercises you can do. It builds your quads, glutes, hamstrings, and core simultaneously. But a sloppy squat? That’s a fast track to knee pain, back problems, and frustration.

This guide breaks down exactly how to squat with solid form, whether you’re using bodyweight, barbells, or anything in between.

Understanding the Basic Squat Movement

Before adding weight, you need to master the bodyweight squat. Think of it as the foundation everything else builds upon.

Step 1: Set your stance

Place your feet slightly wider than shoulder-width apart. Point your toes out at roughly 15-30 degrees. This angle varies person to person-someone with longer femurs might need a wider stance with more toe turnout. Experiment to find what feels natural.

Step 2: Create tension before you descend

Take a breath into your belly (not your chest). Brace your core like someone’s about to punch you in the stomach. Squeeze your glutes. This tension protects your spine throughout the movement.

Step 3: Initiate the descent

Here’s where people mess up. Don’t start by bending your knees forward. Instead, break at the hips first-push your butt back like you’re sitting into a chair that’s slightly behind you. Your knees will bend naturally as you descend.

Step 4: Track your knees properly

Your knees should travel in the same direction as your toes. If your toes point outward at 20 degrees, your knees should track outward at 20 degrees. Knees caving inward is the most common form breakdown, and it puts serious stress on your ligaments.

Step 5: Hit proper depth

Aim to get your hip crease below your knee. Yes, below. Partial squats cheat your muscles out of development and can actually create imbalances. If you can’t hit depth without your lower back rounding, that’s a mobility issue we’ll address later.

Step 6: Drive up through your heels

Push the floor away from you. Your weight should stay centered over your midfoot, with slight emphasis on the heels. If you feel yourself shifting onto your toes, you’ve likely let your chest drop too far forward.

Common Form Mistakes and How to Fix Them

The Knee Cave

When your knees collapse inward during the squat, it’s usually a combination of weak glutes and tight adductors. Here’s your fix:

Place a light resistance band just above your knees during bodyweight squats
Focus on pushing your knees out against the band’s resistance

Strengthening exercises like clamshells and lateral band walks also help. But the band cue during actual squatting creates immediate feedback that rewires your motor pattern.

The Butt Wink

This describes your pelvis tucking under at the bottom of the squat-your lower back rounds and your tailbone tucks toward your heels. Some butt wink is anatomically normal. Excessive butt wink loads your lumbar spine in a vulnerable position.

Fixes depend on the cause:

Tight hip flexors: Spend 2 minutes daily in a deep couch stretch
Limited ankle mobility: improve your heels on small plates or squat shoes
Going too deep for your anatomy: Some hip structures simply don’t allow ATG (ass-to-grass) squats. And that’s fine - open your natural depth.

Heels Rising

When your heels pop off the ground, you lack ankle dorsiflexion. Your body compensates by shifting weight forward.

Temporary solution: Put 5-pound plates under your heels or invest in weightlifting shoes with an elevated heel.

Long-term solution: Work on ankle mobility daily. Wall ankle stretches, weighted ankle stretches, and foam rolling your calves all help gradually.

Forward Lean

Excessive forward lean happens when your torso tips too far toward the ground. Your squat starts looking like a good morning exercise.

Your core isn’t braced properly
You’re not sitting back enough into your hips
Your upper back strength is inadequate for the weight

Drop the weight. Focus on keeping your chest “proud” and your gaze forward (not up, not down). Front squats and goblet squats force better upright positioning and can retrain this pattern.

Progressing from Bodyweight to Loaded Squats

Once your bodyweight squat feels solid, you’re ready to add resistance. But don’t jump straight to a barbell back squat.

Goblet Squats (Start Here)

Hold a dumbbell or kettlebell at chest level, cupped in both hands like a goblet. This front-loaded position:

Forces an upright torso
Provides a counterbalance that actually makes depth easier
Teaches core bracing under load

Master goblet squats up to around 50-60 pounds before moving to barbell variations.

Front Squats

The barbell sits across the front of your shoulders, held in place either with a clean grip (fingers under the bar) or crossed-arm grip. Front squats:

Demand excellent thoracic mobility
Hammer your quads and core
Allow less weight than back squats (that’s normal-don’t ego lift)

Back Squats

The barbell rests across your upper back. You’ve got two main positions:

High bar: Bar sits on your traps, just below the base of your neck. Requires more ankle mobility but allows a more upright torso. Popular with Olympic lifters.

Low bar: Bar sits lower, across your rear deltoids. Allows you to lift more weight through increased hip involvement. Popular with powerlifters.

Neither is “better - " Try both. Your anatomy and goals determine which works for you.

Building Your Squat Routine

How often should you squat? For most people, 2-3 times per week works well.

Week 1-4: Focus on technique with light weight. 3 sets of 8-10 reps - every rep should look identical.

Week 5-8: Gradually increase weight while maintaining form. Still 3 sets, but drop to 6-8 reps.

Week 9+: Start varying rep ranges. Some days do 5x5 for strength. Others do 3x12 for hypertrophy.

Always warm up properly. 5 minutes of light cardio, dynamic stretches for hips and ankles, then 2-3 progressively heavier warm-up sets before your working weight.

Troubleshooting Squat Pain

Pain isn’t normal. Discomfort from working hard is different from sharp, localized pain.

Knee pain on the front of the kneecap: Often means your knees are traveling too far forward, or you’re not engaging your glutes enough. Widen your stance, sit back more, and actively push your knees out.

Lower back pain: Your core isn’t bracing properly, you’re hyperextending at the bottom, or you’ve got butt wink happening. Reduce weight and record yourself from the side.

Hip pinching at the bottom: Could be hip impingement, could simply be stance too narrow for your anatomy. Try widening your stance and increasing toe turnout.

If pain persists after form correction, see a sports medicine doctor or physical therapist. Pushing through genuine pain creates bigger problems.

Quick Reference Checklist

Before every set, run through this mental checklist:

Feet slightly wider than shoulders, toes turned out
Big breath into belly, core braced
Break at hips first, then knees
Knees tracking over toes
Chest up, gaze forward
Hit depth (hip crease below knee)
Drive through heels to stand

Post a video in any reputable lifting community if you want form checks. Fresh eyes catch things you can’t feel.

Squatting well takes practice. Not weeks-months and years of consistent refinement. But once the movement pattern locks in, it becomes second nature. You’ll squat better at 50 than most 25-year-olds if you put in the work now.

Grab a broomstick or empty barbell and start drilling these cues today. Your future knees will thank you.