How To Squat

The squat is a great compound exercise that targets all of the leg muscles as well as your core muscles, which is why it is the go-to exercise for most gym goers when training legs.

However, if the squat is not done right, it can result in injuries.

Done correctly, the squat will be more effective and the risk of injury will be extremely reduced.

So what is the proper technique for the barbell squat?

Table of contents:

• Setting Up for the Squat

• Proper Squat Technique

• The Role of Breathing in the Squat

• Common Squat Mistakes to Avoid

• How to Increase Squat Strength

Setting Up for the Squat

Before beginning the movement, it is important that position and prepare yourself properly.

How to set up for the squat:

• Stand with your feet shoulder-width apart, your toes slightly pointed outwards

• Grip the bar slightly wider than shoulder-width and position the bar on your upper traps or rear delts

• Keep your core tight and chest up before unracking the bar.

Now you have set up correctly, it is time to learn how to squat the right way.

So how is this done?

Proper Squat Technique

Ensuring that you learn the correct squat technique is crucial for getting a better workout that will hurt more in the morning.

Additionally, squatting the right way reduces the chances of you getting injured during the movement.

So how should you be squatting?

How to squat the right way:

• Brace your core by taking a deep breath in

• Push your hips back and bend your knees simultaneously to lower your body

• Keep your knees over your toes and avoid them turning inwards

• Squat down until your hips are at or below parrallel for a full range of motion, ensuring that your heels remain on the floor

• Drive through your heels and push back up explosively while keeping your torso upright

• Repeat for desired number of reps.

The Role of Breathing in the Squat

Although you may have the technique down, there is one more essential part to the squat that you need to master - breathing properly.

A lot of people make the mistake of not breathing correclty during a squat, and this can lead to them performing worse or potentially fainting while the weight is still on there back.

So how are you meant to breathe?

How to breathe during the squat:

• Take a deep breath before each rep, filling your belly with air to brace your core

• Hold your breath during the descent and exhale forcefully as you stand back up

Proper breathing helps maintain core stability and spinal alignment under heavy weight.

Common Squat Mistakes to Avoid

People learn by making mistakes, however some mistakes should be avoided at all costs as they could result in injury if made.

These are the key beginner mistakes made by gym-goers who squat.

Rounding the Lower Back

One big mistake people when when squatting is allowing their lower back to bend and not stay straight.

This puts excessive strain on the lower back and increases the risk of spinal injuries, especially when under heavy loads.

To fix this issue, keep your core tight and focus on maintaining a neutral spine throughout the movement.

Not only will this help prevent injury to yourself, but can also assist in providing more power during the movement.

Allowing the Knees to Cave Inwards

Another huge mistake made by people during squatting is allowing your knees to turn inwards.

This puts uneccessary strain on your knee joints, resulting in ligament issues such as ACL tears, which can affect performance during following leg days.

To resolve this problem, focus on pushing your knees outwards (not too much) and strengthening your glutes and hip abductors with resistance exercises.

Not Squatting to Depth

The final large mistake we will cover is not squatting deep enough, or half squatting.

This reduces muscle activation, particularly in the glutes and hamstrings, which will limit any strength and size gains you may be looking for.

Work on your hip and ankle mobility to improve range of motion, and lighten the weight until you can squat to at least until your quads are parrallel to the floor.

How to Increase Squat Strength

Once you have mastered your squat technique, you may be wondering how to get a stronger, heavier squat.

This will require dedication and hard work, however the process in general is simple.

How to improve squat strength:

• Use progressive overload, gradually increasing the weight you squat weekly or fortnightly

• Strengthen supporting muscles with workouts such as lunges, Bulgarian split squats and core exercises

• Improve ankle and hip mobility to enhance squat depth and stability

• Try different variations of the squat like front squats, box squats, and pause squats for better control.

You have to be patient when increasing squat strength as it will take time.

Don't go for a personal record every session; only attempt a PR if you are sure you're up for it and leave a few training sessions in between.

Summary of How To Squat

The squat is one of the most effective exercises for building leg strength, core stability, and overall lower-body power.

Proper form includes setting up with a stable stance, bracing your core, keeping knees aligned, and reaching full depth before driving back up.

Breathing techniques and avoiding common mistakes - such as rounding the back or letting knees cave in- helps maximize performance while reducing injury risk.

Progressive overload, mobility work, and accessory exercises contribute to steady squat strength improvements, making it a fundamental movement in any fitness program.

If you would like more help on the squat, check out some of our other articles or contact us using the chat box.