Squat: Master the Technique for Powerful Legs

The squat is the fundamental exercise for developing legs and glutes. Technical mastery is essential for safe progress.

Starting Position

Feet shoulder-width apart or slightly wider, toes slightly outward. Bar on traps (high bar) or rear delts (low bar).

Movement Execution

1. Breathe in and brace your abs
2. Break at hips and knees simultaneously
3. Descend until thighs are parallel to floor
4. Push through heels to come up
5. Exhale at end of movement

Common Mistakes

• Knees caving inward
• Back rounding
• Heels lifting
• Incomplete descent

Squat Variations

Front Squat

Bar in front, on shoulders. More demanding for core and targets quads more.

Goblet Squat

Ideal for beginners. Hold a dumbbell or kettlebell in front of chest.