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.
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.
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.
Editorial basis and sources
This guide applies established resistance-training principles and conservative exercise coaching practices. General activity context is informed by 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.