How to Squat Properly, From Bodyweight to Barbell

0 to Elite course · Lesson 13 of 100 · Level 1: Movement Foundations

The squat is one of the most useful movements you will ever learn. You squat every time you sit down and stand up. In this lesson we turn that everyday movement into a strong, repeatable lift, using the bracing you practised in lesson 12.

Why the squat matters

The squat trains your thighs, glutes and core together. It builds the leg strength you need to climb stairs, get up from the floor and carry shopping without thinking about it. In training terms, it is one of the main “patterns” every programme in this course is built on.

You do not need a barbell to squat well. You need a good pattern first. Weight comes later.

The set-up

1. Feet: roughly shoulder-width apart, toes turned out slightly. Play with this. Most people are comfortable somewhere between hip-width and a little wider than the shoulders.
2. Weight: spread across your whole foot. Imagine a tripod: big toe, little toe and heel all in contact with the floor.
3. Torso: tall chest, eyes forward or slightly down.
4. Brace: take your 360-degree breath and brace, exactly as you learned in breathing and bracing.

The movement and the cues

Start the squat by bending your hips and knees at the same time, as if sitting down between your heels rather than behind you onto a low chair. Go down under control, then drive up through your whole foot to stand tall.

Useful cues:

• “Knees follow toes.” Your knees should travel in the same direction as your toes, not cave inwards.
• “Spread the floor.” Imagine pushing the floor apart with your feet. This keeps your knees out.
• “Chest proud.” Stops you folding forward at the bottom.
• “Stand up fast.” Lower with control, then drive up with intent.

Your knees going past your toes is normal and fine for most people. It depends on your body shape and ankle mobility.

How deep should you squat?

Squat as deep as you can while keeping your heels down, your back in a neutral position and your brace solid. For many people that is roughly thighs parallel to the floor or a little lower. If your lower back starts to round at the bottom (sometimes called “butt wink”), stop just above that point and work on depth gradually. Your mobility work, especially for ankles and hips, will help over time.

How to progress and regress

Work through these in order. Move on when you can do 3 sets of 10 controlled reps with good form:

1. Box squat: squat down to a bench or box, touch it lightly, stand up. The box teaches depth and builds confidence.
2. Bodyweight squat: same movement, no box.
3. Goblet squat: hold a dumbbell or kettlebell at your chest. The weight in front helps you stay upright. This is where most beginners should spend their first few weeks.
4. Barbell back squat: the bar sits across your upper back. Learn this with an empty bar in a squat rack with the safety bars set just below your lowest point.

If a stage feels too hard, go back one. Regressing is not failing, it is good coaching. Once you are squatting with load, lesson 29 explains how much weight you should lift.

Common squat mistakes

• Knees caving in: cue “spread the floor” and lighten the load.
• Heels lifting: widen your stance slightly, or squat to a box while ankle mobility improves.
• Folding forward: use a goblet squat and keep your chest proud.
• Losing the brace at the bottom: re-brace before every rep and slow the descent.
• Adding weight too fast: your technique should look the same on your last rep as your first.

Knee or hip pain? Mild muscle effort is normal, but sharp or worsening pain in the knee or hip is not. Stop, and see a GP or physio before squatting again. Our full guide to knee strengthening exercises covers how to build up gently.

Your action steps

1. Find your stance: try three foot widths in front of a mirror and pick the one where you can squat deepest with heels down.
2. Do 3 sets of 10 box squats today, bracing before every rep.
3. Film one set from the side and from the front. Check knees, heels and back.
4. Once box squats feel easy, move to goblet squats in your next session and log the weight.

Frequently asked questions

How do you squat properly for beginners?

Stand with feet about shoulder-width apart, brace your core, then bend your hips and knees together and sit down between your heels. Keep your heels down and knees in line with your toes, then drive up.

Is it bad if your knees go past your toes when squatting?

For most people, no. How far your knees travel forward depends on your body shape and ankle mobility. What matters more is that your knees follow your toes and your heels stay down.

What is the best squat for beginners?

Start with box squats, then bodyweight squats, then goblet squats with a dumbbell at your chest. The goblet squat is a great teaching tool before moving to a barbell.

Keep going

Previous: Lesson 12: How to Brace Your Core When You Lift

Next: Lesson 14: The Hip Hinge: Your Deadlift Foundation

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Want Artem to coach you through it? SYP Fitness is a private 1-to-1 personal training studio at 2-4 Navigator Square, Archway, London N19 3UB. Rated 5.0 from 106 Google reviews. Book a free consultation or WhatsApp Artem on 07301 512215.