Squats. You’ve seen them in every gym, in every workout program, and in every strength training plan. But how often do you see them done right? Squatting is more than just bending your knees and dropping down. It’s about controlled power, targeted muscle engagement, and injury prevention. Whether you’re aiming to master the basic air squat or load up the bar for a heavy back squat, it all comes down to one thing: form. Let’s break it down, step-by-step, and set you up for squat success.
Types of Squats: Find Your Fit
Squats aren’t a one-size-fits-all exercise. Each squat variation targets different muscle groups and serves a different purpose. Here’s how to choose the right squat for your goals:
- Air Squat: The basic squat. No weights, no equipment. Ideal for beginners to learn the mechanics and establish a strong foundation. Focus on balance, depth, and knee tracking.
- Front Squat: The quad-dominant squat. The barbell rests across the front of your shoulders, forcing you to keep your chest up and core braced. Great for athletes and those looking to build leg and core strength.
- Back Squat: The king of lower body lifts. With the barbell across your traps, this variation recruits your glutes, hamstrings, and quads. It’s essential for overall leg development but requires solid form to prevent injury.
- Goblet Squat: Holding a kettlebell or dumbbell at chest height, the goblet squat encourages an upright torso and reinforces good form. Excellent for beginners and for correcting squat mechanics before advancing to barbell squats.
Common Mistakes: Don’t Let Your Squat Go South
Even experienced lifters make mistakes that can compromise form and lead to injuries. Avoid these common pitfalls:
- Knee Tracking: Knees should track over the toes—not cave in or shoot forward excessively. To correct, focus on driving your knees outward and maintaining tension in your hips.
- Depth Issues: Not hitting parallel or going too deep can both cause issues. Aim to lower until your hips are at or just below knee level, keeping tension in the glutes and core.
- Back Rounding: Letting your back round, especially at the bottom of the squat, places unnecessary stress on your spine. Keep the core engaged and chest lifted to maintain a neutral spine.
- Excessive Forward Lean: If your torso is tilting too far forward, you’re likely shifting the load to your lower back instead of your legs. Adjust your stance and keep your chest up while maintaining core tension.
Mobility Prep: Get Ready to Squat
Mobility can make or break your squat depth and form. Prioritize these stretches to prime your body:
- Dynamic Warm-Up: Leg swings, inchworms, and bodyweight squats to increase blood flow and activate key muscle groups.
- Hip Mobility: 90/90 stretch to open the hips, frog stretch to deepen the squat, and deep squat hold to practice the end range.
- Ankle Mobility: Use standing calf stretches and dorsiflexion drills to improve ankle flexibility, allowing for better squat depth.
Cues for Good Form: Set Up for Success
Proper form isn’t just about avoiding injury—it’s about maximizing power and control. Keep these cues in mind:
- Foot Placement: Position your feet shoulder-width apart, with toes slightly angled out. Adjust based on comfort and mobility.
- Core Bracing: Engage your core by taking a deep breath and locking down your rib cage. Imagine someone’s about to punch you in the gut.
- Breath Control: Inhale deeply before lowering, brace your core, then exhale forcefully as you drive up through your heels.
- Head Position: Keep your gaze forward or slightly upward to maintain a neutral neck position. Avoid tucking the chin or craning the neck.
Progression & Regressions: Scale Your Squat
Whether you’re a beginner or advanced lifter, there’s a squat variation for you. Here’s how to progress and regress safely:
- Beginners: Start with box squats or assisted squats using a TRX or resistance band to build confidence and control.
- Intermediate: Move to goblet squats and light barbell back squats, focusing on depth and stability.
- Advanced: Add plyometric squats, Bulgarian split squats, or pistol squats to challenge single-leg strength and explosiveness.
- When to Consult a Trainer: If you’re experiencing pain, hitting a plateau, or feeling unsure about your form, book a session with a certified trainer. A one-time consultation can provide invaluable feedback to correct imbalances and prevent injury.
Squat Smart, Stay Strong
The squat is one of the most effective moves in any strength training program, but only when it’s done right. Nail down your form, stay consistent, and don’t be afraid to ask for help. Whether you’re squatting with bodyweight or a barbell, the key is control and confidence. So next time you hit the gym, remember: squat deep, squat safe, and squat smart.
