The squat is often called the king of exercises - and for good reason. It works your entire lower body, strengthens your core, and burns serious calories. But done wrong, squats can cause knee pain, back strain, and frustration.
This guide teaches you how to do squats correctly, starting with the basics and progressing to more advanced variations.
Why Squats Matter
Before diving into form, here's why squats deserve a place in your routine:
They work the biggest muscles in your body: Quads, glutes, hamstrings, and calves all fire during a squat. More muscle activation = more strength and more calories burned.
They're functional: Sitting down and standing up is a movement you do hundreds of times daily. Squats strengthen the exact muscles used for this basic human function.
They improve mobility: Done through full range of motion, squats maintain and improve hip, knee, and ankle flexibility.
They require nothing: Bodyweight squats can be done anywhere, anytime. No gym required.
The Perfect Bodyweight Squat
Starting Position
Feet: Shoulder-width apart or slightly wider. Toes pointed slightly outward (15-30 degrees).
Weight distribution: Even across your whole foot. Not on your toes, not on your heels - centered.
Posture: Chest up, shoulders back, head neutral (looking forward, not up or down).
Arms: Extended in front for balance, crossed over chest, or hands behind head.
The Movement
Step 1: Initiate with hips Begin the movement by pushing your hips back, as if sitting into a chair. This keeps your weight balanced and protects your knees.
Step 2: Bend knees As your hips go back, your knees will naturally bend. Let them track over your toes (in the same direction your feet point).
Step 3: Descend Lower until your thighs are at least parallel to the ground. Ideally, go slightly deeper - hips below knees. This is called "below parallel" and engages more muscle.
Step 4: Maintain posture Throughout the descent, keep your chest up and back flat (or slightly arched). Don't round your lower back.
Step 5: Drive up Push through your entire foot (not just toes or heels) to stand back up. Squeeze your glutes at the top.
Step 6: Full extension Stand fully upright with hips extended. Don't lean forward at the top.
Common Squat Mistakes (And How to Fix Them)
Mistake 1: Knees Caving Inward
What it looks like: Knees collapse toward each other during the squat.
Why it's bad: Stresses the knee joint and reduces power output.
The fix: Consciously push your knees outward, in line with your toes. Imagine spreading the floor apart with your feet. Strengthening your hip abductors (side leg raises) also helps.
Mistake 2: Heels Rising
What it looks like: Heels lift off the ground, weight shifts to toes.
Why it's bad: Puts excessive stress on knees and reduces stability.
The fix: Focus on keeping weight distributed across your whole foot. If ankle mobility is the issue, try elevating your heels slightly on small plates or a folded towel while you work on flexibility.
Mistake 3: Rounding the Lower Back
What it looks like: Lower back curves into a "C" shape at the bottom of the squat.
Why it's bad: Puts the spine in a vulnerable position. Major injury risk.
The fix: Only go as deep as you can while maintaining a flat or slightly arched back. Work on hip flexibility separately. Think "chest up" throughout the movement.
Mistake 4: Leaning Too Far Forward
What it looks like: Torso tilts forward excessively, sometimes until parallel with the ground.
Why it's bad: Shifts load to the lower back instead of legs.
The fix: Keep your chest up and think about sitting "down" rather than "back." Strengthen your core. Some forward lean is natural, especially with longer femurs, but it shouldn't be extreme.
Mistake 5: Partial Reps (Not Going Deep Enough)
What it looks like: Stopping well above parallel.
Why it's bad: Limits muscle activation and builds strength only in a partial range.
The fix: Go at least to parallel (thighs parallel to floor). Ideally, go slightly below. "Ass to grass" squats have their place, but parallel is the minimum.
Mistake 6: Rushing
What it looks like: Dropping fast and bouncing out of the bottom.
Why it's bad: Reduces muscle engagement and can stress joints.
The fix: Control the descent (2-3 seconds down). Pause briefly at the bottom. Drive up with power. Controlled reps build more strength.
Squat Progression for Beginners
If you can't do a proper bodyweight squat yet, here's the progression:
Level 1: Chair Squats
How to do it:
- Stand in front of a chair, facing away
- Lower until you touch the chair (don't sit fully)
- Stand back up
- Focus on form: knees tracking over toes, chest up
Progress when: You can do 15 controlled reps without fully sitting.
Level 2: Assisted Squats
How to do it:
- Hold onto a doorframe, pole, or suspension straps
- Perform full squats, using arms for balance only (not to pull yourself up)
- Gradually reduce how much you rely on the support
Progress when: You barely need the assistance for balance.
Level 3: Box Squats
How to do it:
- Place a box, bench, or chair behind you
- Squat down until you touch it (lightly, don't sit)
- Stand back up
- Gradually lower the height of the box
Progress when: You can squat to a surface below knee height with good form.
Level 4: Bodyweight Squats
How to do it: Full bodyweight squats as described above. No assistance, no target to touch.
Progress when: You can do 20+ reps with perfect form.
Level 5: Advanced Variations
Once bodyweight squats feel easy:
- Jump squats (add explosive power)
- Pause squats (3-second hold at bottom)
- Bulgarian split squats (one leg elevated behind you)
- Pistol squat progressions (single-leg squats)
Mobility Work for Better Squats
Limited mobility is often the reason people can't squat properly. Target these areas:
Ankle Mobility
The test: In a lunge position, can your knee go past your toes without your heel lifting?
The fix: Ankle rocks (in a lunge position, push knee forward and back), calf stretches, foam rolling calves.
Hip Mobility
The test: Can you sit in a deep squat for 30 seconds with heels down?
The fix: Hip circles, deep squat holds (use doorframe for balance), pigeon stretch, 90/90 stretches.
Thoracic Spine (Upper Back)
The test: Can you raise your arms overhead without arching your lower back?
The fix: Foam rolling upper back, cat-cow stretches, thoracic rotations.
Spending 5 minutes on mobility before squatting will improve your form more than any other single change.
How Many Squats Should You Do?
For General Fitness
- 3 sets of 15-20 bodyweight squats
- 3-4 times per week
- Focus on form, not speed
For Strength Building
- 4-5 sets of 8-12 reps
- Progress to weighted variations
- 2-3 times per week with rest days between
For Endurance
- 50-100+ squats per day
- Spread throughout the day
- Focus on consistency over intensity
For Daily Habit
Many people incorporate squats into their daily routine - doing a set before meals, during work breaks, or as part of a screen time exchange. Apps like Repscroll make this automatic: you set squats (or pushups) as the requirement before opening social media apps. Users end up doing 50+ squats daily without ever planning a "leg day."
Frequently Asked Questions
"Are squats bad for your knees?"
No - when done correctly, squats strengthen the muscles that support your knees. Bad form causes knee problems, not squats themselves.
"How deep should I squat?"
At minimum, thighs parallel to the floor. Deeper is better for muscle engagement if you can maintain good form.
"Why can't I squat without falling backward?"
Usually an ankle mobility issue. Work on ankle flexibility and try elevating your heels temporarily.
"Should my knees go past my toes?"
It's fine - and often unavoidable for deeper squats. The key is that knees track in the same direction as your toes.
"Is it okay to squat every day?"
Bodyweight squats can be done daily. Listen to your body - if you're very sore or experiencing joint pain, take a rest day.
The Bottom Line
The squat is a foundational human movement. Learning to do it correctly:
- Builds lower body strength
- Improves mobility and balance
- Protects your joints from injury
- Translates to real-world functional fitness
Start with the progression that matches your current level. Focus on form before volume. Progress gradually.
Your legs will thank you.
Want to build a squat habit without thinking about it? Repscroll lets you set squats as your screen time unlock exercise. Before you can open TikTok or Instagram, you do your squats. Simple, automatic, effective.