Improve Your Squat Technique in 7 Simple Steps
Mastering squats, often referred to as the exercise king, is essential for full-body fitness. Here are six tips to help you excel at this fitness staple, which works your glutes, quads, hamstrings, and even subtly strengthens your core.
Embrace the Bodyweight Squat
Get comfortable with the bodyweight squat before moving on to weighted variations. Follow these steps:
- Stand Tall: Position your feet shoulder-width apart with your hips stacked over your knees and knees above your ankles.
- Correct Posture: Roll your shoulders back and down away from your ears, maintaining a neutral spine throughout the movement to prevent unnecessary stress on your lower back.
- Arms Ready: Extend your arms in front of you, parallel to the floor, or pull your elbows close to your body with palms facing each other and your thumbs pointing up for added comfort.
- Hinge at Your Hips: Initiate the movement by unlocking your hips and sending them back slightly, while your knees begin to bend.
- Broaden Across Your Chest: Keep your chest and shoulders upright and your back straight as you begin to stick out your butt. Ensure that your head remains facing forward, with your eyes straight ahead, to maintain a neutral spine.
- Get Low: Continue to lower yourself, aiming to squat as deeply as your mobility allows. For optimal results, aim for your hips to sink below your knees when comfortably possible.
- Explode Upward: Engage your core, push through your heels, and explode back to a standing position, imagining your feet spreading the floor apart as you do so.

If you struggle to maintain proper form, try performing squats onto a box, allowing your butt to gently tap it before returning to standing.
Weighted Squat Variations
Once you have perfected the bodyweight squat, it's time to introduce some weight variants. Remember, it's crucial to master proper form before incorporating additional weight.

Goblet Squat
Hold a kettlebell, dumbbell, or medicine ball at your sternum and lower yourself into a squat, going straight down before standing back up. Ensure that your elbows stay between your legs for a full range of motion during this variation.
Back Squat

Using a barbell, position the weight on your traps (the muscles on the sides of your neck). Your arms should create a W shape along the bar, with your elbows pointing downward. Squat as you would with a bodyweight squat, breathing appropriately for added weight.
Front Squat
For this variation, you'll want to get comfortable with the front rack position, where the barbell rests on your collarbone, and you support it with your fingertips. Ensure your elbows are lifted and pointed towards the front as you squat. Keep your torso upright and maintain control for an effective front squat exercise.

To fix common squat mistakes, ensure you lower yourself deeply while maintaining a proper stance and alignment. If your knees cave in, turn your toes out, and think of keeping them out throughout the movement. If you lean too far forward, shift your weight into your heels, and always be mindful to warm up before diving into squats.
By implementing these tips and variations, you can effectively strengthen your glutes, quads, and hamstrings, while cultivating a more robust and well-rounded fitness routine. Happy squatting!
- Regularly incorporate bodyweight squats into your training regime to enhance your overall strength and fitness, as they work multiple muscle groups, including your glutes, quads, and hamstrings.
- To progress in your weight management journey and increase your strength, consider incorporating weighted variations of squats into your workouts, such as the goblet squat, back squat, or front squat.
- Adequate weight management and strength training, like squats, can contribute to improved bodyweight exercises, as a stronger body will be better equipped to handle more advanced movements.
- Incorporating different squat variations into your workout routine will not only assist in weight management and strength development but also enhance overall fitness and health, as squats work multiple muscle groups and improve functional movement.