Stop overthinking it. Seriously. People treat the squat like it’s some kind of delicate surgical procedure where one wrong move results in an immediate trip to the orthopedic surgeon. It isn't. Squatting is basically the most fundamental human movement there is—just look at any toddler picking up a toy. They do it perfectly without a single "fitness influencer" shouting at them about posterior chain engagement.
But then we grow up. We sit in office chairs for eight hours a day. Our hips tighten up, our ankles lose their range of motion, and suddenly, learning squats: how to do properly feels like trying to learn quantum physics while balancing on a tightrope.
It shouldn't be that hard.
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If you want to build legs that look like they belong on a Greek statue, or if you just want to be able to get off the couch when you’re 80, you need to squat. But you need to do it in a way that fits your skeleton, not some idealized version of a person you saw on Instagram.
The "Perfect Form" Myth
Let's get one thing straight: there is no single "perfect" way to squat that applies to every human being on the planet.
Why? Biology.
Your hip sockets are unique. Some people have deep sockets (acetabulum) that limit how deep they can go without their pelvis tucking under. Others have shallow sockets that let them "ass-to-grass" squat with zero effort. Then there’s the length of your femur. If you have long thigh bones relative to your torso, you are going to lean forward more. It’s simple physics. You have to keep your center of gravity over your midfoot, or you'll fall over.
So, when someone tells you that your back must be perfectly vertical, they might be giving you advice that is physically impossible for your body type.
Finding Your Footing
Start with your feet about shoulder-width apart. Point your toes out slightly—maybe 15 to 30 degrees. Honestly, just go with what feels natural. If you force your feet to stay perfectly straight but your hips want them turned out, you're just creating internal torque that's going to hurt eventually.
Once you’re set, think about "screwing" your feet into the floor. You aren't actually moving your feet, but you're creating tension. This engages your glutes and keeps your knees from caving in (valgus collapse), which is one of the few things that actually will mess up your joints.
Squats: How to Do Properly Without Wrecking Your Back
Most people don't actually have "bad knees." They have bad movement patterns.
When you start the descent, don't just bend your knees. Think about sitting back into a chair that's just a little too far behind you. Your hips move first, then the knees. Keep your chest up. Imagine you have a logo on your shirt and you want someone standing in front of you to be able to read it the whole time.
The Low Back Dilemma
The "butt wink." You’ve probably heard of it. It’s that little tuck of the tailbone at the bottom of a squat. A tiny bit is usually fine, but if your lower back looks like a fishing rod under tension, you’ve gone too deep for your current mobility.
Stop just before that tuck happens.
Depth is great, but spinal integrity is better. Over time, as your hip mobility improves—thanks to things like the 90/90 stretch or just spending more time in the bottom of a bodyweight squat—you’ll naturally get deeper. Don't force it on day one with a 45-pound bar on your back.
The Role of the Core (It’s Not Just Six-Pack Abs)
If you’re wondering about squats: how to do properly with heavy weight, you have to master the Valsalva maneuver.
Basically, you take a big breath into your belly—not your chest—and hold it. You're creating internal pressure. This acts like a natural weightlifting belt, stabilizing your spine from the inside out. If you exhale the second you start going down, you lose that "pillar" of strength. Hold the breath, squat, pass the "sticking point" on the way up, and then exhale.
It feels weird at first. You might get a little red in the face. That's normal.
Common Mistakes That Are Actually Killing Your Gains
- Healing Rising: If your heels come off the ground, you’re putting massive stress on the patellar tendon. It usually means your calves are too tight or you’re shifting too much weight forward. Keep the weight on your midfoot and heels.
- The "Good Morning" Squat: This is when your hips rise way faster than your shoulders on the way up. Your torso ends up horizontal. It usually happens because your quads are weak, and your body is trying to shift the load to your stronger lower back and hamstrings. Fix it by lowering the weight and focusing on moving your hips and shoulders at the same rate.
- Half-Repping: Unless you have a specific medical reason, "quarter squats" are mostly a waste of time. You’re missing out on the glute and hamstring development that happens in the bottom half of the movement. If you can't go to parallel, lower the weight until you can.
Why Your Knee Health Depends on Squatting
There’s a persistent myth that squats are bad for the knees. Dr. Robert Hyght and many other sports physical therapists have debunked this repeatedly. In fact, research shows that deep squats can actually increase the stability of the knee joint by strengthening the surrounding connective tissues.
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The "danger" comes from ego.
People load up a bar with weight they can't handle, use crappy form, and then blame the exercise when their meniscus cries for mercy. Squats don't hurt knees; bad squats hurt knees.
Equipment: Do You Really Need Those Fancy Shoes?
You see guys in the gym with those wooden-heeled lifting shoes. Do they help? Yeah, usually. They artificially increase your ankle mobility by putting your heel on a platform. If you have "long femurs" or tight calves, they can be a game-changer for hitting depth without your back rounding.
But you don't need them.
You can squat in flat shoes like Chuck Taylors or even barefoot (if your gym allows it). Just avoid those super-squishy running shoes with the "air" bubbles. It’s like trying to squat while standing on a marshmallow. You want a solid, stable base.
Variations to Keep Things Interesting
If the standard back squat feels like trash for your body, don't do it. There are plenty of ways to get the same benefits.
- Goblet Squats: Hold a dumbbell or kettlebell against your chest. This naturally pulls your weight forward, making it much easier to keep your torso upright. It's the gold standard for beginners.
- Front Squats: The bar sits on your shoulders in front of your neck. It’s brutal on the core and quads, but much easier on the lower back.
- Bulgarian Split Squats: Put one foot on a bench behind you. It’s technically a lunge, but it builds incredible unilateral strength and fixes muscle imbalances. Fair warning: you will hate these while you're doing them. Everyone does.
Actionable Steps for Your Next Workout
Don't just read this and go back to the leg press machine. Actually put this into practice.
First, film yourself from the side. Use your phone. Most people think they're hitting depth when they’re actually about four inches high. Seeing your own form is the fastest way to fix it.
Second, start your leg day with "third world squats." Just hang out in the bottom of a bodyweight squat for 30 seconds at a time. Do it a few times. It opens up the hips and readies the central nervous system for the load.
Third, focus on the descent. Don't just drop like a rock. Control the weight for a 2-3 second count on the way down. This builds "time under tension" and ensures you aren't using momentum to bounce out of the hole, which is where most injuries happen.
Squatting is a skill. Treat it like one. You wouldn't expect to play a perfect piano concerto on day one, so don't expect a perfect 300-pound squat today. Focus on the feeling of the weight over your midfoot, keep your core braced like someone’s about to punch you in the gut, and just keep showing up to the rack. Your body will thank you in a decade.