Exercise Technique
How to Squat: A Practical Technique Guide
There is no single squat stance that fits every body. A good squat is one you can repeat with balance, controlled joints, and a range of motion appropriate for your current mobility and goals.
At a glance
Bodyweight or light goblet squat
- Starting example
- 2 sets of 8–10
- Progression options
- Chair squat → free squat → goblet squat
- Finish the set
- Before position or control changes; stop for pain or concerning symptoms.
Adjust to your ability. These are general examples, not a fitness assessment.
In this guide
Build your stanceMovement referenceDescend with controlChoose useful depthStand upCommon problemsYour first practice sessionA decision during your setChoose the next stepEvidence behind the training frameworkMust the knees stay behind the toes?Build your stance
Start with feet approximately shoulder-width apart and toes turned slightly outward. Keep the entire foot in contact with the floor: heel, base of the big toe, and base of the little toe. Adjust the stance by small amounts until the hips can travel comfortably between the thighs.
Movement reference
Descend with control
Brace your trunk as if preparing for a light bump, then bend the knees and hips together. Let the knees follow the direction of the toes. Keep pressure distributed across the foot rather than rolling onto the inner edge.
Choose useful depth
Descend only as far as you can maintain balance and control. Depth may improve with practice, but it should not be forced. A box or bench provides a consistent target while you learn.
Stand up
Push the floor away and allow the hips and shoulders to rise together. Exhale through the hardest portion without losing trunk position. At the top, stand tall rather than leaning backward.
Common problems
- Heels lift: try a slightly wider stance or reduce depth.
- Knees collapse inward: lower the load and track the knees with the toes.
- Balance shifts forward: practice to a box and slow the descent.
- Back position changes suddenly: stop before that point and rebuild control.
Your first practice session
Use a stable chair as a depth target; touch it gently without dropping onto it.
Suggested starting dose: 2 sets of 8–10. Treat this as a starting example for a generally healthy beginner, not an individual prescription. Rest until you can repeat the movement with control, and finish before technique breaks down.
A decision during your set
If the heel lifts on rep six, end the set there. Next time use a shallower target rather than forcing ten repetitions.
Record target height and repetitions. Change the load only after your depth and balance remain consistent.
Choose the next step
Chair squat → free squat → goblet squat. Stay at the current step until your repetitions or holds are repeatable. Progression is optional on a tired day; using an easier version can keep practice consistent.
Evidence behind the training framework
Currier and colleagues, 2023: resistance-training prescription systematic review and network meta-analysis. This review compares training approaches in healthy adults. It provides context for planning resistance training; it does not validate every technique cue or prescribe an individual starting load. The worked examples above are editorial applications, not experimental results.
Must the knees stay behind the toes?
No fixed toe line fits every body. Let the knees travel in the direction of the toes while the whole foot remains supported. Compare balance and control rather than trying to copy another person’s exact shin angle.
Sources and limitations
The practice examples on this page are educational suggestions, not results from a supervised trial or an assessment of your movement. Public-health context comes from the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans and the CDC’s physical activity guidance. See our editorial policy for how we research, write, review, and update content.