Stand with your feet about shoulder width apart, toes turned slightly out. Take a breath into your belly and brace. Sit down between your hips, keep your whole foot on the floor and your chest tall, then stand by pushing the floor away. That is the squat.
It is one of the five basic movement patterns, along with the hinge, push and pull and the carry. You do it every time you stand up from a chair. Training it makes daily life easier.
Start with the goblet squat
If you are new, or coming back after time off, the goblet squat is the best place to begin. Hold one dumbbell or a kettlebell against your chest with both hands. The weight acts as a counterbalance, which makes it easier to sit upright and keep your balance.
Pick a weight light enough that you can do 8 to 10 clean reps. If you have nothing to hold, a bodyweight squat with your hands clasped in front of you is a fine start.
Step by step
1. Set your feet
Place your feet about shoulder width apart. Turn your toes out a little, somewhere between straight ahead and about 30 degrees. There is no perfect angle. Use the one where your hips and knees feel comfortable.
2. Brace
Breathe in through your nose, down into your belly, as if you were filling a belt around your waist. Tighten your midsection gently, like you are about to be tapped in the stomach. Hold that brace during the rep.
3. Sit down
Start by pushing your hips back a bit and bending your knees at the same time. Think of sitting down between your heels. Keep your chest up and your eyes ahead, not at the floor.
4. Find your depth
Go as low as you can while your heels stay down, your back stays neutral (not rounding) and the movement feels controlled. For many people that is thighs about parallel to the floor. Some go deeper, some stop above. Your depth can improve over time.
5. Stand up
Drive your feet into the floor and stand. Think of pushing the floor away rather than lifting your body. Keep your knees tracking in line with your toes, not collapsing inward.
6. Breathe
Breathe in at the top, hold your brace on the way down and up, then breathe out at the top or near it. Do not hold your breath for long, especially if you have any blood pressure concerns. Check with your doctor if so.
The five most common mistakes
Heels lift off the floor
This usually means your ankles are tight or you are leaning forward. Put a thin plate or a rolled mat under your heels as a temporary fix, and work on ankle mobility. See a mobility routine for desk workers.
Knees cave in
Think about pushing your knees out gently, in line with your toes. A light resistance band around your knees can teach the feeling. If it keeps happening, the weight may be too heavy or your hips may need strength.
Chest drops and back rounds
Raise your chest, keep the weight close to your body and lower only as far as you can hold your position. Goblet squats help here.
Squatting too fast
Dropping into the bottom and bouncing out leaves strength on the table. Take two or three seconds going down. Pause at the bottom if you like. Then stand.
Cutting the range every rep
Do not chase heavier weight at the cost of depth. A shallow squat with a heavy load is not better than a good squat with a moderate load.
Fixes that work
- Elevate a box or chair behind you. Sit to it lightly and stand. This gives you a consistent depth.
- Pause for two seconds at the bottom. It teaches you to own the position.
- Film yourself from the side. A phone propped on a shelf will show you what you cannot feel.
- Slow the tempo. Three seconds down makes everything clearer.
- Lower the load. If your form breaks, the weight is too heavy for today.
How much and how often?
For most beginners, two or three sets of 6 to 12 reps, once or twice a week, is a reasonable start. Add a little weight or a rep over time. We cover how to do that in how to progress strength training. If you are not sure how often to train, this guide helps.
When your knees or hips complain
Some discomfort when you are learning is normal. Sharp pain, pinching in the hip or pain in the knee is not. Stop, reduce the range or the weight, and check in with a doctor or a physical therapist if it persists. Garrett cannot diagnose anything, but he will adjust the exercise to what feels good for you.
Squat variations to know
- Box squat: sit to a box or bench, then stand. Great for learning depth.
- Split squat: one foot forward, one back, lower straight down. Easy on the lower back and good for balance.
- Front-loaded squat: the goblet, with a weight at your chest.
- Bodyweight squat to a chair: a perfect everyday version.
Why coaching helps
Reading about a squat helps. Having someone watch yours is better. Garrett corrects form in real time during every session (see form coaching), and adjusts the movement to your body and your goals. Your first in-home session is an assessment of how you squat, hinge, push, pull and carry today. If you want to see what that looks like, read what to expect from in-home personal training or book a time on the booking page. If you are brand new to training, beginner personal training in Venice is a good place to begin, and Garrett trains clients at home in Venice, Marina del Rey or Santa Monica.
Train with Garrett
Book an in-home session
One hour, one-on-one, at your home in Venice, Marina del Rey, or Santa Monica. Your first session is an assessment. Single sessions are $175, with packages from $825.
This article is general information, not medical advice. Talk to your doctor before starting or changing an exercise or nutrition plan, especially if you have an injury or a health condition.