Training

How to squat with good technique: a beginner's guide

Stance, bracing, bar position and a few simple cues make the squat safer and stronger. Here is how to set up, move well and fix the most common faults.

Good squat technique comes down to a few basics: a stance about shoulder width with the toes turned out slightly, a deep breath and a braced core before each rep, knees tracking in line with the toes, the whole foot staying on the floor, and a controlled descent to the deepest position you can reach without losing your back position. Learn it with a goblet squat, then move to the barbell and add weight gradually.

Stance and foot position

Stand with your heels roughly shoulder width apart, or slightly wider, and turn your toes out by about 15–30 degrees. There is no single correct stance: longer thighs and less ankle mobility usually call for a wider stance and more toe angle. Spread your weight across the whole foot, with pressure on the heel, the base of the big toe and the base of the little toe.

Bracing: breathe before you bend

Before each rep, take a big breath into your belly and sides, then tighten your abdominal muscles as if you were about to be poked in the stomach. Hold that pressure on the way down and through the hardest part of the way up, then exhale near the top. This bracing keeps your torso stiff, so the force from your legs goes into the bar instead of bending your spine.

Bar position

• High bar: the bar rests on the upper trapezius, just below the neck. The torso stays more upright and the knees travel further forward. This is the easiest starting point for most people.


• Low bar: the bar sits a few centimetres lower, on the rear shoulders. The torso leans further forward and the hips do more of the work. Many powerlifters use it, but it needs good shoulder mobility.

The movement

• Unrack the bar, take two or three small steps back and set your feet.


• Brace, then break at the hips and knees at the same time.


• Let your knees travel forward and out in line with your toes. Knees going past the toes is normal.


• Descend under control to at least the point where the hip crease is level with the top of the knee, if your mobility allows it with a neutral back.


• Drive up by pushing the floor away, keeping the chest and hips rising together.

Common faults and quick fixes

• Knees caving in: cue "spread the floor" with your feet and use a lighter weight until your knees stay in line.


• Heels lifting: widen your stance, turn the toes out a little more, or use lifting shoes or a small heel raise.


• Hips shooting up first: reduce the load and practise pause squats to build strength at the bottom.


• Rounding at the bottom: squat to a slightly higher depth for now and work on bracing and mobility.

A beginner progression

Start with goblet squats holding a dumbbell or kettlebell at the chest: 3 × 8–10, twice a week for two to four weeks. Then move to the empty barbell and add 2.5–5 kg per session while technique stays the same. Film a set from the side every few weeks to check your depth and bar path, which should stay roughly over the middle of your foot.

FAQ

Should I look up or down during the squat?
Keep your head in a neutral position, gazing a couple of metres in front of you on the floor. Looking sharply up or down tends to disturb the back position.

Is it bad if my back leans forward?
Some forward lean is normal and depends on your proportions and bar position. What matters is that your back keeps its shape, not how upright it looks.

Do I need a belt?
Not as a beginner. Learn to brace without one first; a belt can help later when working sets become heavy.

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