Guides · Strength training · Updated 2026-10-22
How do I squat with good form?
Stand with your feet about shoulder-width apart and toes turned out slightly. Brace your core, then sit your hips down and back while your knees track over your toes, keeping your heels down and your back flat. Go as deep as you can while keeping that position, then drive up through your whole foot. Your knees can move past your toes; that's normal.
- Set your stance. Feet about shoulder-width apart, toes turned out 15 to 30 degrees. Find the stance where you feel balanced.
- Brace. Take a breath into your belly and tighten your core as if bracing for a light push.
- Sit down and back. Bend at the hips and knees together. Push your knees out in line with your toes as you lower.
- Find your depth. Go as low as you can with your heels down and your back flat. For many people that's thighs parallel to the floor or below.
- Stand up. Push the floor away through your whole foot, keeping your chest and hips rising together.
Common problems, and fixes
| Problem | Try |
|---|---|
| Heels lift off the floor | Widen your stance slightly, or put small plates under your heels while your ankles loosen up |
| Knees cave inward | Push your knees out over your toes, and use a lighter weight |
| Lower back rounds at the bottom | Stop a little higher for now, and brace harder before each rep |
| Falling forward | Keep the weight over the middle of your foot, and hold a weight at your chest to practice |
Squat variations
- Goblet squat: a dumbbell or kettlebell at your chest. The easiest place to learn.
- Back squat: the barbell on your upper back. The classic strength lift.
- Front squat: the barbell on the front of your shoulders. More upright, more work for your quads.
- Box squat: sit to a box at the depth you want, then stand. Good for learning depth.
Safety
Use a squat rack with safety bars set just below your lowest point, so you can set the bar down if you can’t stand up. Warm up with lighter sets first. If you feel pain in your knees, hips or back, stop and get it checked.
Also asked
Is it bad if my knees go past my toes?
No. For most people, knees moving forward past the toes is a normal part of a deep squat. Keeping them in line with your toes matters more.
How deep should I squat?
As deep as you can while keeping your heels down and back flat. Depth is limited by your hips and ankles, and it often improves with practice.
Should I squat with a barbell as a beginner?
You can, but many people learn the pattern first with a goblet squat, holding one dumbbell or kettlebell at the chest.