To squat, stand with your feet about shoulder-width apart and toes turned out slightly, take a breath and brace your core, then sit down and back between your hips while keeping your chest up and knees tracking in line with your toes. Go as low as you can while keeping a neutral spine, then drive up through your whole foot to stand. Master the bodyweight squat first, then progress to goblet squats and barbell squats. For strength and muscle, 3 to 4 sets of 6 to 12 repetitions two or three times per week works well for most people.
Why the squat matters
The squat is one of the most useful exercises you can learn. It trains the quadriceps, glutes, adductors and hamstrings, and your core and back muscles work hard to keep your trunk stable. Squatting also mirrors everyday movements, such as sitting down and standing up or lifting something from a low position. For athletes, a strong squat supports jumping, sprinting and changing direction. It is also one of the three lifts in powerlifting, alongside the bench press and deadlift.
How to squat, step by step
| Step | Key points |
|---|---|
| Stance | Feet about shoulder-width apart, toes turned out slightly |
| Brace | Take a deep breath into your belly and tighten your core |
| Descend | Hips back and down, knees tracking in line with your toes |
| Depth | As low as you can with a neutral spine; thighs parallel or lower is a common goal |
| Drive up | Push through the mid-foot and heel, chest up, exhale near the top |
1. Set your stance. Stand with your feet roughly shoulder-width apart. Turn your toes out slightly, often somewhere around 15 to 30 degrees, though the exact angle depends on your hips and comfort. Spread your weight across the whole foot.
2. Brace. Take a breath into your belly and tighten your abdominal muscles as if preparing for a light punch. This creates a stable trunk to squat from.
3. Descend under control. Begin by bending at the hips and knees at the same time. Sit down between your hips rather than just pushing them far back. Keep your knees moving in the same direction as your toes and your chest facing forward.
4. Find your depth. Squat as deep as you can while your lower back stays neutral and your heels stay on the floor. Many people aim for thighs at least parallel to the floor. Depth varies with anatomy and mobility, so build it gradually.
5. Stand up. Drive through the middle of your foot, keeping your chest up and knees in line with your toes. Exhale as you pass the hardest part or near the top, then reset your breath for the next repetition.
Squat variations and progressions
| Variation | Best for | Notes |
|---|---|---|
| Box squat to a bench | Beginners learning depth | Sit lightly to a box, then stand |
| Bodyweight squat | Learning the pattern | Arms forward for balance |
| Goblet squat | Beginners adding load | Hold a dumbbell or kettlebell at your chest |
| Barbell back squat | Heavy strength training | Bar on upper back; learn with a coach |
| Front squat | Upright posture, quad emphasis | Bar on front of shoulders |
| Split squat and Bulgarian split squat | Single-leg strength and balance | Useful for athletes and home training |
A logical progression is box squat or bodyweight squat, then goblet squat, then barbell back or front squat. The goblet squat is often the best teaching tool because the weight in front helps you stay upright and balanced.
Barbell squat setup
Once your goblet squat is solid, the barbell back squat lets you load the movement more heavily. Set the bar in a rack at about the height of your upper chest. Step under it and place it across your upper back. In a high-bar squat, the bar sits on the upper trapezius, just below the neck. In a low-bar squat, it sits a few inches lower, across the rear shoulders, which usually means a little more forward lean. Grip the bar evenly with your hands just outside your shoulders and pull your shoulder blades together to create a firm shelf.
Stand up to lift the bar out of the hooks, then take two or three short steps back. Set your stance, brace and begin. After your final repetition, walk the bar forward until it touches the uprights before lowering it into the hooks. Always set the safety bars or spotter arms just below the lowest point of your squat.
A simple beginner squat plan
For the first few weeks, practice bodyweight or box squats for 3 sets of 10 to 12 at the start of two or three workouts per week. When these feel smooth and controlled, move to goblet squats for 3 sets of 8 to 10, adding a little weight when all sets feel strong. After a couple of months of consistent goblet squats, many people are ready to learn the barbell squat with light weights, ideally with a coach checking their technique.
Sets, reps and frequency
For general strength and muscle, 3 to 4 sets of 6 to 12 repetitions works well. Heavier sets of 3 to 6 repetitions focus more on maximal strength and suit lifters with solid technique. Rest about 2 to 3 minutes between heavy sets. Squatting two or three times per week, with a rest day between hard sessions, is common. Increase the weight gradually, adding a small amount when you complete all your sets with good form.
Improving squat mobility
Limited ankle, hip or upper back mobility can make squatting deep difficult. Ankle mobility drills, such as knee-to-wall stretches, help if your heels rise. Hip mobility work, such as deep bodyweight squat holds while holding a support, can help you find comfortable depth. Some lifters use weightlifting shoes with a raised heel or place small plates under their heels temporarily, which makes it easier to stay upright. Pausing for a second or two at the bottom of a light squat is also a good way to practice positions.
Safety tips
- Warm up with light cardio, mobility drills and lighter squat sets.
- Use safety bars or spotter arms in a rack when squatting with a barbell.
- Learn how to bail out of a failed barbell squat safely before training heavy.
- Keep your weight on the whole foot, not just your toes.
- Increase load gradually and prioritize consistent technique.
Common mistakes and fixes
- Knees caving in. Push them out in line with your toes and consider lighter weight while you build hip strength.
- Heels lifting. Work on ankle mobility, try a slightly wider stance or use a small heel lift.
- Rounding the lower back at the bottom. Reduce depth or weight and brace harder.
- Leaning too far forward. Keep your chest up and try goblet or front squats.
- Rushing the descent. Lower under control rather than dropping into the bottom.
- Holding your breath too long or not bracing at all. Breathe and brace before each repetition.
Health note: this article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have knee, hip or back problems. Stop if you feel sharp pain.
Frequently asked questions
How deep should I squat?
As deep as you can while keeping a neutral spine and your heels down; thighs parallel or lower is a common goal.
Is it bad if my knees go past my toes?
Not necessarily. Knees traveling forward is a normal part of squatting for many people, as long as they track in line with your toes and you feel no pain.
What muscles do squats work?
Mainly the quadriceps, glutes and adductors, with the hamstrings, core and back helping to stabilize.
