Squat Form Guide: How to Squat Correctly

Why Squats Matter

The squat is a fundamental movement pattern used in:

Proper Squat Form

Setup

The Movement

1. Initiate by pushing hips back AND bending knees

2. Keep chest up

3. Track knees over toes

4. Go as deep as mobility allows with good form

5. Drive through whole foot to stand

Key Points

Common Squat Mistakes

1. Knees Caving In

Fix: Push knees out, strengthen glutes

2. Heels Rising

Fix: Work on ankle mobility, squat shoes, or elevate heels

3. Back Rounding

Fix: Reduce depth, strengthen core, work on hip mobility

4. Leaning Too Far Forward

Fix: Strengthen back, improve ankle mobility

Squat Progressions

Beginner:

1. Box squats (sit to box)

2. Goblet squats

Intermediate:

3. Bodyweight squats

4. Front squats

Advanced:

5. Back squats

6. Single leg variations

Squat Depth

Full depth isn't required for everyone.

Go as deep as you can while maintaining:

Depth will improve over time.

The Bottom Line

Good squat form:

1. Neutral spine — No rounding

2. Knees track over toes — Don't cave

3. Heels stay down — Full foot contact

4. Appropriate depth — What you can control

5. Progress gradually — Build skill and mobility

Foundational Rehab teaches proper movement patterns.