How to do a Squat: Advice From Fitness Experts

Squats are one of the most powerful, full-body exercises you can add to your routine. Whether you’re a beginner or an experienced lifter, mastering proper squat form is crucial for building strength, enhancing mobility, and preventing injury. In this comprehensive guide, we’ll break down the correct squat technique, highlight common mistakes and how to fix them, and share advanced variations to help you progress safely and effectively.

Why Squats Are Essential

Squats are more than just a leg exercise—they’re a foundational, compound movement that benefits your entire body. Expert fitness professionals agree:

• Build Strength and Stability: Squats engage the core, protect your joints, and boost athletic performance.
• Enhance Daily Functionality: Whether lifting groceries or playing with your kids, proper squat form can improve everyday movements.
• Increase Mobility & Bone Density: A well-executed squat promotes healthy joint function and can contribute to stronger bones.

Muscles Worked by Squats

Understanding which muscles are activated during a squat helps you ensure you’re engaging the right areas:

• Primary Muscles: Quadriceps, hamstrings, and glutes drive the movement.
• Secondary Muscles: Calves, abductors, and hip flexors support stability.
• Core Engagement: A tight core and neutral spine help protect your lower back and improve overall form.

Using proper technique, you’ll feel a balanced burn throughout your lower body and core.

Step-by-Step Guide to a Perfect Squat

Follow these clear steps to nail your squat form:

1. Starting Position

• Feet: Stand with your feet shoulder-width apart and toes angled 15–30° outward to maximize depth.
• Core: Brace your abs to stabilize your trunk.
• Chest & Shoulders: Keep your chest lifted and shoulders back to maintain a neutral spine.
• Arms: Extend your arms in front if you’re using no weights. For barbell squats, rest the bar high on your traps with hands slightly wider than shoulder-width.

2. Descent

• Hips & Knees: Push your hips back as if sitting on a chair, then bend your knees to lower your body.
• Depth: Aim to lower until your thighs are at least parallel to the ground. If mobility allows, going a bit deeper is fine—but only if your form remains solid.
• Knee Tracking: Ensure your knees stay directly over your toes throughout the movement.
• Weight Distribution: Your weight should feel evenly spread, with a slight emphasis on the heels.

3. Ascent

• Drive Through Your Heels: Push up through your heels to return to standing.
• Core Engagement: Keep your core tight and chest up as you rise.
• Hips: Extend your hips at the top, but avoid thrusting them too far forward.
• Breathing: Exhale as you complete the upward movement.
• Repetition: Continue for your desired number of reps, always prioritizing form over quantity.

Common Squat Mistakes and How to Fix Them

Here are some common mistakes that may arise when squatting and some tips on how to fix them:

1. Knees Caving In:
   • Problem: If you’re asking yourself why do my knees hurt when I squat, this tip is for you. Improper squat form puts excess pressure on the knee joint, so if you’re doing them wrong it’s a common place to feel pain. 
   • Solution: Strengthening your glutes can help take pressure off of your knees. Making sure that they stay over your toes during squats will also help with knee pain. 
2. Rounding the Lower Back:
   • Problem: Butt winking, or rounding your lower back when squatting, is a very common problem with the movement that people experience. 
   • Solution: Engaging your core and maintaining a neutral spine is the best way to avoid lower back pain when squatting. Working on hip mobility and hamstring flexibility will also help keep your lower back safe!
3. Heels Lifting Off the Ground:
   • Problem: Poor weight distribution can lead to your heels lifting off of the ground.
   • Solution: Make sure you’re paying attention to where you feel pressure in your feet during squats. You should be balanced on the middle of the foot and your heels. Ankle mobility and weightlifting shoes can help with heel problems during squats. 
4. Excessive Forward Lean:
   • Problem: Leaning forward too much can put strain on your lower back.
   • Solution: Strengthen your core and upper body if you find yourself leaning forward too much during squats. You want a straight chest and back throughout the entire lift to do it properly!

Advanced Squat Variations for Experienced Lifters

Squat variations can really fortify your lower chain and electrify your workouts. Try some of these variants once you’ve mastered the basic squat and you’ll see your progress increase in no time!

1. Front Squat:
   • Overview: Front squats emphasize your quads by shifting the barbell from the back of your shoulders to your front.
   • Key Points: High elbows and a tight core will help with front squats, as they demand more of these muscles. 
2. Bulgarian Split Squat:
   • Overview: Bulgarian split squats are great if you really want to hone in on your quads, glutes, and hamstrings.  They are done by placing one foot behind you on bench or elevated surface and only using one leg. 
   • Key Points: You really want to pay attention to keeping your knees over your toes with these, as a good amount of pressure is put on the joints. 
3. Goblet Squat:
   • Overview: Goblet squats are performed by holding a dumbbell under your chin with your hands facing up like you’d hold a goblet. They’re great for folks who want to do a more advanced squat, but don’t want to move onto barbells just yet. 
   • Key Points: Make sure your feet are pointed outwards and your weight is distributed properly. Because the weight is not as intense, it can be easy to get complacent with goblet squats, but proper form will help you get all you can out of your lifts!

Get Your Squat On at City Fitness in Philadelphia

Whether you’re just starting out with squats, or are already an expert at them, City Fitness in Philadelphia is a great place to get some squats in and get strong! Our Club has everything you need to get your squat on and get your lower body strong!

Check out our class schedule if you’re interested in group fitness classes at one of our City Fitness locations. Group classes are a great way to meet people in the community and learn proper form. If you have any questions, please reach out to the closest City Fitness to you.

City Fitness is also delighted to offer all newcomers a Complimentary Experience that allows them to come and check out any of our locations for a day at no cost to them. Come take a class and hit up the sauna when you’re done!