The squat is a foundational human movement pattern, performed countless times daily when sitting down and standing up. As an exercise, the squat is one of the most effective ways to build strength, mobility, and power across the entire lower body and core. Achieving perfect form is necessary; it ensures correct muscle engagement while safeguarding joints and the spine against injury.
Establishing the Perfect Stance and Setup
Proper preparation starts with foot placement. Place the feet approximately shoulder-width apart, adjustable based on individual hip anatomy. The toes should be angled slightly outward (5 to 20 degrees), allowing the hips to open and the knees to track over the feet.
Weight distribution must be maintained over the mid-foot, the “tripod foot.” This balances pressure between the heel, the base of the big toe, and the base of the pinky toe, ensuring maximum stability and power transfer.
Before beginning the descent, hold the chest upright to maintain a neutral spine, avoiding excessive arching or rounding. If using a weight, hold it close to the chest to counterbalance the body and keep the torso vertical. For a barbell back squat, the bar should rest on the “shelf” created by pulling the shoulder blades together, positioned high on the trapezius or lower across the rear deltoids.
Executing the Movement Cycle
The squat movement begins by simultaneously bending at the hips and the knees. Cue yourself to slightly push the hips backward as if sitting down in a chair, followed immediately by bending the knees. This balances the movement between the hip and knee joints, engaging the glutes and the quadriceps.
As the body lowers, actively drive the knees outward, following the line of the toes. This prevents valgus collapse (knees caving inward). Maintaining this outward pressure engages the gluteal muscles and keeps the joints aligned. The descent should be controlled and deliberate, resisting the load.
Proper squat depth is reached when the hip crease drops below the top of the knee, achieving “below parallel.” This depth maximizes muscle recruitment in the glutes and hamstrings. The weight must remain centered over the mid-foot, with the heels staying firmly planted.
To ascend, powerfully drive upward by pushing the feet into the floor, using the quads, glutes, and hamstrings to extend the hips and knees. Maintain the torso angle established during the descent, ensuring that the hips and shoulders rise at the same rate. The rep is completed by fully extending the hips and knees back to the starting position.
The Critical Role of Core Bracing
Core stability acts as a rigid, internal cylinder that protects the spine when squatting with external resistance. Bracing is achieved by creating intra-abdominal pressure (IAP), involving a deep, diaphragmatic breath that expands the abdomen and lower ribcage 360 degrees. This breath is held, and the abdominal muscles are tensed outward, creating a natural weight belt.
This technique, the Valsalva maneuver during heavy lifts, significantly increases pressure within the abdominal cavity. The elevated IAP stabilizes the lumbar spine by resisting compressive forces and preventing the torso from collapsing forward. Proper bracing ensures the trunk remains a solid, unmoving unit, allowing for maximum force transfer.
Bracing pushes outward against internal pressure, maximizing spinal rigidity, unlike simply “sucking in” the stomach. This rigid core position must be established before the descent and maintained throughout the movement cycle. The breath is typically held until the most difficult portion of the ascent is completed, with a controlled exhale occurring once the lifter is standing tall.
How to Fix the Most Common Squat Errors
One frequent error is the “butt wink,” a posterior pelvic tilt that causes the lower back to round at the bottom of the squat. This often stems from limited hip or ankle mobility, forcing the pelvis to tuck under. To correct this, focus on improving hip and ankle flexibility through targeted mobility drills, or reduce the depth just before the rounding occurs.
Excessive Forward Lean
Excessive forward lean, where the chest drops significantly, is a common fault caused by weak back extensors, tight ankles, or lack of core engagement. This shifts the center of mass, putting stress on the lower back. The fix involves consciously maintaining an upright torso by keeping the chest “up” and ensuring proper core bracing.
Knee Valgus
Knee valgus, or the caving of the knees inward during the descent or ascent, indicates a stability problem, usually due to weak gluteal muscles. This misalignment places stress on the knee joint. Immediate correction involves actively pushing the knees out in line with the toes; long-term correction involves strengthening the glutes with exercises like lateral band walks or clamshells.
Lifting Heels
Lifting the heels off the floor signals poor ankle mobility or incorrect weight distribution. When the weight shifts to the balls of the feet, it compromises stability and increases stress on the knees. Cue yourself to “drive through the heels.” Ankle flexibility can be improved by performing calf stretches or by temporarily elevating the heels with small weight plates or specialized weightlifting shoes.