Strength training
How to Squat Properly: Form, Depth, Variations and Programs
Published October 20, 2026
To squat properly, stand with your feet about shoulder-width apart and toes turned out slightly, brace your core, then bend hips and knees together until your thighs are at least parallel to the floor, keeping your knees in line with your toes and your whole foot on the ground. Drive back up by pushing the floor away. Your knees can go past your toes; that is normal.
The squat is the foundation of lower-body training, for athletes, lifters and older adults alike. Here is the technique, the myths, the best variations and how to program it.
Step-by-step technique
- Stance: feet hip- to shoulder-width, toes out 10 to 30 degrees.
- Brace: breathe into your belly, tighten your abs as if bracing for a punch.
- Descend: hips back and down at the same time; knees follow the line of your toes.
- Depth: thighs parallel or lower, as long as your lower back stays neutral.
- Ascend: push through mid-foot, chest and hips rising together.
- Breathe: exhale near the top, re-brace before the next rep.
Myths about squats and knees
"Knees should never go past the toes." False. Depending on your proportions, they often must, to keep balance. Forcing them back shifts stress to the hips and lower back.
"Deep squats are bad for your knees." Escamilla's 2001 review of squat biomechanics concluded that the squat does not compromise knee stability in healthy people when performed correctly, and can enhance it. Load and progression matter more than depth. If you have a knee injury, get individual advice.
"Squats are bad for your back." A neutral spine and appropriate loads are key. Many people with back issues squat well with goblet or box variations.
Common faults and fixes
| Fault | Fix |
|---|---|
| Knees cave in | Cue "knees out", use a light band above the knees in warm-ups |
| Heels lift | Widen stance, turn toes out more, raise heels on small plates, work ankle mobility |
| Can't reach depth | Goblet squat to a box, pause at the bottom |
| Chest falls forward | Goblet squat, slower descent, strengthen upper back |
| Lower back rounds at bottom ("butt wink") | Squat to the depth you can keep neutral, improve hip/ankle mobility |
Variations, from beginner to advanced
| Variation | Best for |
|---|---|
| Box squat (to a chair) | Beginners, older adults, learning depth |
| Goblet squat | Teaching form, home training |
| Bodyweight / tempo squat | No equipment |
| Front squat | Upright torso, quads |
| Back squat (high bar) | General strength and size |
| Back squat (low bar) | Maximal strength, powerlifting |
| Bulgarian split squat | Single-leg strength, small spaces |
| Leg press / hack squat | Hypertrophy with less technical demand |
Programming the squat
| Goal | Sets x reps | Load (% of 1-rep max) | Frequency |
|---|---|---|---|
| Learn the movement | 3 x 8-10 | Light | 2-3x/week |
| Muscle | 3-4 x 6-12 | ~65-80% | 2x/week |
| Strength | 4-5 x 3-6 | ~80-90% | 2-3x/week |
| Older adults / health | 2-3 x 8-12 to a box | Moderate | 2x/week |
Simple progression: start with a weight you can lift for 8 good reps. Add 5 lb (2.5 kg) each session as long as all sets are clean, then switch to weekly increases.
Strength standards (rough guide)
There's no universal standard, but common coaching benchmarks for a back squat to parallel are:
- About 1x body weight for 1 rep: solid general strength.
- About 1.5x: strong recreational lifter.
- About 2x: very strong (usually years of training).
Women often reach similar ratios relative to lean mass. Compare yourself to your own log first.
Squats at home
No barbell? The goblet squat with a dumbbell, backpack squats, tempo squats, split squats and pistol progressions cover everything. See home workout no equipment and dumbbell workout.
Squats for older adults
The chair squat is one of the most functional exercises there is: getting up from a chair is a squat. It's also used in clinical tests of sarcopenia (the 5-times chair stand). See strength training for seniors.
Squats and glutes
Squats train glutes well, especially at full depth, but hip thrusts target them more directly at lockout. Use both.
Where to go next
Squats are the first exercise of the beginner workout plan, full body workout and upper lower split. For skiers, see skiing exercises. For a 12-week plan with technique notes, tests and a log, see our programme.
Frequently asked questions
What muscles do squats work?
Mainly the quadriceps and glutes, with significant work from the adductors (inner thighs), hamstrings, calves, lower back and core muscles as stabilizers.
How many squats should I do a day?
For strength and muscle, train squats 2 to 3 times a week with rest between sessions, rather than daily. For general activity, bodyweight squats daily (for example, 3 sets of 10 to 20) are fine if your knees feel good.
Are squats bad for your knees?
For healthy knees, correctly performed squats are not harmful and can strengthen the muscles that support the knee. If you have a knee injury or pain, a physical therapist can suggest the right depth and variation.
Should I squat with a belt?
Belts can help experienced lifters brace on heavy sets. Beginners should first learn to brace without one. They're optional, not required.
Why do my heels lift when I squat?
Usually limited ankle mobility or a stance that's too narrow. Widen your feet, turn toes out a little, or squat with small plates under your heels while you work on ankle flexibility.
Can squats make my glutes bigger?
Yes, especially deep squats, which load the glutes in a stretched position. Combine with hip thrusts for complete glute development.
Studies cited
- Escamilla RF (2001). Knee biomechanics of the dynamic squat exercise. Medicine & Science in Sports & Exercise. doi:10.1097/00005768-200101000-00020
- Contreras B et al. (2015). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. Journal of Applied Biomechanics. doi:10.1123/jab.2014-0301