Perfect Squat Form, Explained Simply
The squat is the king of leg exercises — and it’s simpler than the internet makes it. Here are the cues that matter.
The checklist
- Feet shoulder-width, toes slightly out.
- Brace your core like you’re about to be nudged.
- Sit down and back; knees track over toes (this is fine and normal).
- Go to at least parallel if your mobility allows.
- Drive up through your midfoot.
Common fixes
Heels lifting? Try a slightly wider stance or a small heel raise. Knees caving in? Push them out. Rounding low back? Reduce depth or weight until you can keep a neutral spine.
"Knees over toes" is not dangerous — it’s natural. Chasing artificial upright form causes more problems than it solves.
Quick answers
How deep should I squat?
At least thighs parallel to the floor, deeper if you can keep good form. Depth builds more muscle.
Bodyweight or weighted?
Master bodyweight first, then add load gradually with progressive overload.
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