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How to Do a Proper Squat

Follow these steps in order to build a solid, safe squat pattern.

  1. Set your stance width and foot angle

    Stand with your feet a little wider than shoulder-width, toes turned out roughly 5 to 20 degrees, giving your hips room to move naturally as you descend.

  2. Track your knees over your toes

    Keep your knees pointing in the same direction as your toes throughout the movement. Letting the knees cave inward puts unwanted twisting stress on the knee ligaments, so preventing that is a key focus.

  3. Keep a neutral spine

    Keep your chest up and your core braced to maintain your spine's natural curve. Rounding your lower back or arching it excessively concentrates stress on the lumbar spine.

  4. Sit back with a hip hinge

    Don't just bend your knees. Start by pushing your hips back slightly, shifting your weight from the middle of your foot toward your heels.

  5. Understand the knee-over-toe relationship

    It's normal for your knees to travel slightly past your toes. But if they drift too far forward, the load concentrates on the knee joint, so leaning your torso forward a bit helps share the load between your hips and knees.

  6. Choose your squat depth

    A parallel squat, where your thighs are level with the floor, is a good general benchmark. Adjust to a half or full squat depending on your ankle and hip mobility.

  7. Breathe and brace your core

    Inhale to fill your belly with air and brace your core before descending, then exhale as you stand back up to keep your spine stable throughout the lift.

Why good squat form matters

The squat is one of the best exercises for building overall lower-body strength, but repeating it with misaligned knees or a rounded back can gradually accumulate stress on your joints. This is general guidance, not medical advice. If you have an existing knee or back condition, or you're new to loaded squats, it's best to learn the movement directly from a qualified trainer rather than pushing through alone.

Pair it with solid deadlift form too

The squat and deadlift share the same hip-hinge and neutral-spine principles, so learning proper deadlift technique alongside your squat work reinforces both movements and helps protect your lower back.

Frequently Asked Questions

Is it always bad for my knees to go past my toes?

No. Some forward knee travel is completely normal. It only becomes a problem when the knees shoot far forward while the torso stays upright; pushing your hips back to balance the movement usually fixes it.

How deep should I squat?

A parallel squat, where the thighs are level with the floor, is a common benchmark, but you can adjust to a half or full squat depending on your ankle and hip mobility and your training goals.