How’s your squat technique? Are you doing them right?

Every time you sit down, stand up, pick something off the floor, get into the car, or lift at the gym, you’re doing a version of one of the most fundamental human movements – the squat!

Squats aren’t just for building strong legs, they keep your hips, knees, core and back strong too.

And while we do them daily, as Personal Trainers and coaches we often observe squats being done incorrectly which can lead to aches, pains, and frustration.

Just a few simple tips and tweaks can make all the difference.

1. Get set up right

Before you drop into a squat, take a second to check your stance:

• Feet first: Plant your feet about shoulder-width apart, toes slightly turned out (10-30 degrees). This helps your knees track properly and makes the movement feel more natural.
• Brace your core: Maintain a neutral spine (natural arch) and engage your core before you begin. For bodyweight squats, a light brace is enough – think of gently tightening your core like you’re preparing for a playful poke to the stomach. For weighted squats, the heavier the load, the stronger the brace should be. Proper bracing protects your spine and provides a stable base to lift from.
• Upper body check: Keep your chest up, shoulders back, and spine neutral. Avoid slouching, rounding, or over-arching your back.

2. The squat, step by step

Now that you’re in position, here’s how to move:

1. Start with your hips: Push your hips back first, then bend your knees. Imagine sitting into a chair behind you, except this chair doesn’t exist.
2. Watch your knees: They should move symmetrically, in line with your toes, not collapsing inward.
3. Keep your back neutral: Engage your core and maintain a strong, natural spine. No arching or rounding.
4. Depth check: Aim for thighs parallel to the ground or lower if your mobility allows, with your shins in line with your spine. Only go as deep as feels right for your body.
5. Drive back up: Push through a “tripod foot” position, distributing pressure evenly between the base of your big toe, the base of your little toe, and your heel. This creates a stable foundation, improves balance, and engages the right muscles while avoiding unnecessary strain on the knees or ankles. While driving through the heels is often recommended, avoid overemphasising them, as it can cause instability.

3. Mistakes to Avoid

Even experienced lifters can slip into bad habits. Here’s what to watch for:

• Knees caving in: If your knees collapse inward, focus on engaging your glutes and keeping your knees in line with your toes. Ideally over the 3rd and 4th toes, as this ensures slight external rotation of the hip and the glute medius is engaged, promoting good hip function and stability
• Heels lifting off the floor: This usually indicates tight calves or leaning too far forward. Ensure your weight stays balanced over your whole foot.
• Rounded or arched back: Maintain a neutral spine (natural arch) to avoid strain on your lower back.
• Forgetting to brace: Engaging your core is crucial, it helps build rigidity throughout the trunk and will protect your spine and allow a more controlled deceleration on the down phase and drive when coming up from the lower section of the squat.

4. Some squat variations to build strength and stability

If squats feel tricky or you want to level up, try some variations – we also do these in our classes:

• Goblet squat: Holding a kettlebell or dumbbell at your chest helps keep your torso upright and strengthens your core.
• Box squat: Squatting to a box teaches control, depth, and confidence – almost where you want to sit down and then come straight back up again.
• Pause squat: Holding at the bottom builds strength and stability while reinforcing proper positioning.
• Bulgarian split squat: A great single-leg dominant movement to address muscle imbalances between left and right sides and improve balance
• Jump squat: combining strength and cardio training, and improving power, speed and overall athleticism
• Reformer footwork exercises: Allowing you to lie down when you squat, these exercises are a great way to engage the same muscles without adding load to your shoulders, core or hips.

5. Mobility and warm-up tips

A great squat starts with great mobility. Active or dynamic stretching before lifting is essential, followed by an activation routine to build motor control and stabilise our core and joints again before going into the work phase of your training session.

Reach out to a coach for a thorough “movement prep” routine to make sure you’re in the best condition to train at your best.

Here are some warmups we include in our Movement Strength Class sessions to start you off strong:

• Loosen up your ankles: Stiff ankles can limit your depth. Calf stretches and ankle circles can help. Then if necessary elevating your heels when you squat can help increase your range.
• Open up your hips: Deep lunges, hip circles, and pigeon stretches improve flexibility and range of motion.
• Fire up your glutes: Mini-band exercises like lateral walks and clamshells activate your muscles before you squat.

Squat technique depends on the load and your body

The way you squat can change depending on the load you’re using, your mobility, whether or not you have injuries or weaknesses, and your body’s structure.

A bodyweight squat might feel natural and relaxed, while a loaded barbell squat requires more bracing and control. Some people thrive with a deep squat, while others need to adjust their stance for comfort and mobility.

Let your coach guide you. Good form is personal, and the right tweaks can make all the difference.

Mastering proper technique means moving better, getting stronger, and staying pain-free. And remember – squatting should feel powerful, not painful.

Here at Movement HQ we want to help you make the most of every rep and every second of your workout and move you injury-free. We’ve got a vast variety of ways to help you squat – in every single class we offer, to keep it interesting and to work all the muscles in different ways.