How to Squat: The Complete Guide to Squatting with Proper Technique

November 12, 2024

Alongside bench presses, squats are foundational to any effective strength training program. They activate a wide range of muscles and are ideal for calorie burning, making them one of the best full-body exercises. However, correct form is crucial for safety and effectiveness. Here’s everything you need to know to get the most out of your squats.

Why Squats Are So Valuable

Squats in various forms are among the best functional exercises due to the number of muscles they engage. This movement is deeply rooted in human evolution, as our ancestors frequently squatted, and even today, it’s a natural posture for babies. The muscles activated in squats include:

Quadriceps (Quads): The primary drivers in squats are located at the front of your thighs. These muscles consist of the rectus femoris, vastus intermedius, vastus medialis, and vastus lateralis.
Hamstrings: Located at the back of the thighs, these muscles work as secondary movers, providing stability and control through each squat repetition.
Glutes: Particularly the gluteus maximus (the largest glute muscle) is a primary mover, essential for driving the upward phase of the squat.
Calves: Stabilize the ankles and knees, playing a supportive role in balance and movement control.
Core: The core muscles support your torso and maintain an upright posture, crucial for a stable and safe squat.
Shoulders: If you’re holding a weight (e.g., in a goblet squat), the anterior deltoid muscles help keep the weight steady.
Hip Flexors: Specifically, the iliopsoas (psoas major + iliacus), which controls hip flexion, stabilizing your pelvis and spine as you descend.

Mastering Bodyweight Squats

Bodyweight squats are the foundation of squat training. Here’s how to do them correctly:

Stand with your feet slightly wider than hip-width apart, toes pointed outward at about a 10-degree angle.
Focus your gaze straight ahead.
Extend your arms forward, lifting your chest proudly.
Distribute your weight evenly across your whole foot, not just the toes or heels.
Engage your core, keep your back straight, and initiate the squat by bending at the hips, and then at the knees.
Keep your knees in line with your toes as you descend.
Lower your hips until they’re slightly below knee level if mobility allows.
Press back up, maintaining tension in your glutes.

How Low Should You Squat?

Ideal squat depth varies per person due to factors like hip structure and mobility. People with shallower hip sockets may achieve a deep squat more easily, while others may need to stop when their thighs reach parallel. Aiming for at least parallel is a great starting point, and practicing with a box or bench can help you work on depth.

Recognizing Proper Squat Form

To ensure good form, consider filming yourself or consulting a qualified trainer. Soon, panthr will offer smart technology to help you refine your squat technique.

Key indicators of correct squat form include:

Foot Position: Choose a stance that feels comfortable based on your biomechanics; generally, slightly wider than hip-width with toes turned out works well.
Chest and Back: Keep your chest open and your back straight, with knees tracking over your toes and heels firmly grounded.
Comfort and Range: You should feel no pain, and you should work within a squat depth that maintains solid technique.
Muscle Activation: Feel engagement primarily in your quads, glutes, and core. If you feel strain in your lower back, it may help to reduce weight, refine technique, or consult a professional.

Squat Variations for Every Level

Mastered the bodyweight squat? Time to up your game with these key squat variations:

Goblet Squat

Setup: Stand with feet slightly wider than hip-width, holding a kettlebell close to your chest by the handle or upside down.
Form: Keep your chest proud and core braced. Push your hips back and squat down, tracking your knees over your toes.
Depth: Aim to reach parallel or lower, with elbows inside your knees.
Finish: Drive up through your heels, squeezing your glutes at the top. Repeat.

Why? Goblet squats are excellent for beginners. Holding the weight in front naturally promotes an upright posture, helping you achieve better squat depth.

Front Squat

Setup: Position a barbell at mid-shoulder height in a squat rack. Stand under the bar so it rests near your collarbone, just below your chin.
Grip: Place thumbs outside your shoulders, elbows pointed forward, directly under the bar.
Unrack: Stand to lift the bar, taking small steps back to set up.
Form: Lock your core, keep your chest lifted, and squat, allowing your thighs to hit parallel or lower.
Finish: Push through the floor to return to standing.

Why? Front squats encourage an upright torso and better form, making them ideal for those who spend most of the day sitting.

Back Squat

Setup: Grab the barbell just wider than shoulder-width, positioning it on the fleshy part of your shoulders, behind your head.
Form: Maintain an upright torso, push your hips back, and squat down, bending your knees until your thighs pass parallel.
Finish: Stand back up to the starting position.

Why? While more advanced, back squats are a powerhouse move for building glutes, hamstrings, and a strong lower back.

Zercher Squat

Setup: Place a barbell in the crook of your elbows, either by lifting it from the ground or unracking it from a rack.
Form: Stand tall with shoulders locked back and core engaged. Push hips back and squat, maintaining an upright posture.
Finish: Return to standing with explosive power. Repeat.

Why? The Zercher squat challenges your core and targets postural muscles in the upper back, combating the effects of prolonged desk time. Plus, its unique discomfort builds mental resilience—a rare quality in today’s gyms filled with cushioned equipment.