The Squat: King of All Exercises
The squat is often called the king of exercises – and for good reason. It works your entire lower body, strengthens your core, and builds functional strength you use every day. But only when done correctly.
Why Squat Form Matters
Poor squat form can cause:
- Knee pain and injury
- Lower back strain
- Hip problems
- Wasted effort and poor results
- Strong quads, glutes, and hamstrings
- Core stability
- Better posture
- Functional everyday strength
The Perfect Squat: Step by Step
Starting Position
Foot Placement
- Feet shoulder-width apart (or slightly wider)
- Toes pointed slightly outward (15-30 degrees)
- Weight distributed across entire foot
- All 10 toes can wiggle
Body Position
- Stand tall with chest up
- Core engaged
- Shoulders back
- Eyes looking forward
The Descent (Going Down)
Initiate the Movement
- Begin by pushing hips back (like sitting in a chair)
- Bend knees as hips descend
- Keep chest up and back neutral
During the Descent
- Knees track over toes (not caving in)
- Weight stays mid-foot to heel
- Core stays braced
- Back maintains neutral curve
Bottom Position
- Hip crease below top of knee (parallel or below)
- Chest remains upright
- Knees tracking over toes
- Weight on whole foot, not forward
The Ascent (Coming Up)
Drive Up
- Push through whole foot
- Drive hips forward
- Keep chest up
- Squeeze glutes at top
Finish Position
- Full hip extension
- Knees straight (not locked)
- Return to starting position
- Ready for next rep
Breathing Pattern
- Inhale at the top before descending
- Brace core during descent
- Exhale as you stand up
Common Squat Mistakes and Fixes
Mistake #1: Knees Caving In
What It Looks Like:
Knees collapse toward each other during the squat.Why It's Bad:
- High stress on knee ligaments
- Increased injury risk
- Less power output
How to Fix It:
- Actively push knees out
- Strengthen glutes
- Imagine spreading the floor with your feet
- Use resistance band above knees for feedback
Mistake #2: Heels Rising
What It Looks Like:
Weight shifts to toes, heels come off the ground.Why It's Bad:
- Unstable base
- Stress on knees
- Limited depth
How to Fix It:
- Focus on keeping weight in heels
- Elevate heels slightly with plates or squat shoes
- Improve ankle mobility
- Practice box squats
Mistake #3: Forward Lean (Chest Falling)
What It Looks Like:
Torso tips forward excessively, approaching horizontal.Why It's Bad:
- Lower back strain
- Less leg engagement
- Balance issues
How to Fix It:
- Keep chest up ("proud chest")
- Focus on sitting back and down
- Strengthen upper back
- Hold arms forward for counterbalance
Mistake #4: Not Going Deep Enough
What It Looks Like:
Quarter or half squats instead of full depth.Why It's Bad:
- Misses full muscle activation
- Less strength and muscle gains
- Imbalanced development
How to Fix It:
- Target hip crease below knee
- Use a box to practice depth
- Improve hip and ankle mobility
- Lower the weight if needed
Mistake #5: Rounding Lower Back
What It Looks Like:
Lower back rounds at bottom of squat ("butt wink").Why It's Bad:
- High injury risk
- Disc stress
- Power leakage
How to Fix It:
- Improve hip mobility
- Widen stance slightly
- Don't force depth beyond capability
- Strengthen core
Mistake #6: Looking Up or Down
What It Looks Like:
Head tilted far back or chin tucked to chest.Why It's Bad:
- Disrupts spinal alignment
- Can cause neck strain
- Affects balance
How to Fix It:
- Keep head neutral
- Eyes looking forward or slightly down
- Pick a spot on the wall at eye level
Squat Progressions
If Full Squats Are Too Hard
Level 1: Wall Squats
- Back against wall
- Slide down into squat position
- Wall provides support and feedback
Level 2: Chair Squats
- Squat down to touch a chair
- Stand back up
- Lower chair height over time
Level 3: Goblet Hold
- Hold weight at chest
- Helps with balance and upright torso
- Counterweight allows better form
If Bodyweight Is Too Easy
Level 5: Pause Squats
- 3-second pause at bottom
- Builds strength out of the hole
- Improves stability
Level 6: Jump Squats
- Explosive jump at top
- Land softly, absorb into next rep
- Builds power
Level 7: Single-Leg Progressions
- Bulgarian split squats
- Pistol squat progressions
- Develops unilateral strength
Mobility Work for Better Squats
Hip Mobility
- 90/90 stretch: 60 seconds each side
- Pigeon pose: 60 seconds each side
- Deep squat hold: 2 minutes total
Ankle Mobility
- Wall ankle stretches: 30 seconds each side
- Ankle circles: 20 each direction
- Calf raises: 15 full range of motion
Daily Routine (5 minutes)
- Hip circles: 10 each direction
- Deep squat hold: 30 seconds
- World's greatest stretch: 5 each side
- Ankle stretches: 30 seconds each
Using Technology for Perfect Squats
Why Form Feedback Matters
You can't easily see yourself squat:
- Mirrors show limited angles
- Can't feel subtle mistakes
- Easy to develop bad habits
How Fitnit Helps
Fitnit uses AI to:
- Track your squat form in real-time
- Alert when knees cave or back rounds
- Count only proper-depth reps
- Show form improvement over time
Sample Squat Workout
Warm-Up (5 minutes)
- Light jog in place: 1 minute
- Leg swings: 30 seconds each leg
- Deep squat holds: 3 x 15 seconds
- 10 slow bodyweight squats
Main Workout
- Set 1: 15 reps (warm-up set)
- Set 2: 12 reps (working set)
- Set 3: 12 reps
- Set 4: 12 reps
- Set 5: As many as possible
Cool-Down
- Hip stretches: 60 seconds each side
- Quad stretch: 30 seconds each leg
- Hamstring stretch: 30 seconds each leg
Conclusion: Perfect Your Squat
The squat is foundational to fitness. Take time to master proper form before chasing numbers. Quality squats build strong legs and protect your joints for life.
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