Squat: technique step by step

Setup

• The bar rests on the upper traps (high bar) or across the rear delts (low bar) — both work; choose what feels stable.
• Grip the bar, brace your upper body and unrack with 2–3 controlled steps back.
• Set your feet about shoulder-width, toes slightly out. Breathe into your belly and create intra-abdominal pressure.

The movement

1. Break at the hips and knees at the same time. Knees track over the toes — not caving in.
2. Descend to at least parallel (hip crease level with the knee). Deeper is often better for legs and glutes if mobility allows it without the back rounding.
3. Drive up by pushing the whole foot into the floor — heel, outer arch, big toe. Chest and hips rise at the same rate.

Common mistakes

• "Buttwink" (posterior pelvic tilt at the bottom): often a sign the depth exceeds your mobility — squat as deep as you can with a neutral spine, no deeper.
• Knees caving in: push the knees out toward the toes; reduce the weight if needed.
• Heels lifting: aim the pressure at mid-foot; ankle mobility work helps.
• Chest falling forward: brace harder and keep your gaze forward/slightly down.