The squat is the king of lower body exercises, but only if done correctly.
A poorly executed squat will lead to injuries, plateaus, and inefficient movement patterns that limit your strength potential.
Whether you’re a beginner learning the fundamentals or an advanced lifter chasing a new PR, having a step-by-step squat checklist ensures you’re getting the most power, stability, and depth out of every rep.
01
The Setup
Feet and bar positioning are incredibly important on the back squat. For a high bar squat place the bar along the top of your back near your lower neck, this will target more quadriceps. For a low bar squat place the bar along the rear deltoids, this will target more glutes and hamstrings. Where you grab the bar is up to personal preference, find where you feel most stable. Now that you have full control over the bar take one large step back from the rack and place your feet slightly wider than shoulder width. Both feet should be stable and flat to the ground, check out our gear reviews to see the best squat footwear.
02
The Descent
Gripping the bar hard, puff out your chest and straighten your knees. Now slow and controlled begin to come straight down with the bar, the bar path on your squat should be a straight vertical line. As you descend take a deep breath in, at the bottom of your squat this breath should be finished. Once your quadriceps and glutes fall slightly beneath parallel you have reached proper depth.
03
The Ascent
Now brace your core as hard as possible, using a weight belt is highly recommended, especially if you do not possess core and lower back strength. Knee sleeves are also recommended especially with high weight, as it will save your knee tendons from being stressed. Avoid pushing your knees inward while ascending, attempt to press them outwards, this will help involve the glutes and hips. Avoid raising the hips before the lower back as this can put pressure on the back discs.
04
The Finish
Now that you are fully standing with tight knees take one or two steps back towards the rack. Take a mental note of were the rack pins are located, running into a pin instead of setting the bar can cause injury. Now step fully into the rack and drop the bar inside the pins, you have just completed a perfect squat.
Common Mistakes
Everyone can improve their form, here are some of the most common mistakes we see in the gym
- Heels Coming Up: Many lifter may find when they begin their squat ascent their heels or sides of the feet come off the ground. This is a major problem as it shows the lifters weight is not centered. Staying balanced is important as weight tipping forwards or backwards may lead to falling. Using flat footed shoes can help lock the feet and stay balanced.
- Collapsing Knees: Collapsing knees are possibly the most common mistake new lifters make during the squat. The knees should never move inward during your squat. Try to make a conscious effort to push out with your knees during the ascent. Another cause of collapsing knees may be balanced, ensure you are anchored with your feet flat to the floor.
- Improper Bracing: Bracing the core can be difficult on the squat, but it is very important. Improper bracing can lead to lower back injuries, and make reps harder. A proper brace should begin with a deep breath when the descent starts, when the bottom of your squat is reached press your stomach against your weight belt if you have one. This pressure will ensure the low back and core stay tight during the lift.
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