Squat Guide

Introduction

The barbell back squat is the king of lower body exercises and a fundamental human movement pattern. It primarily targets the quadriceps, glutes, and adductors, while also heavily engaging the core, erector spinae, and upper back for stabilization.

Proper Setup

• Position bar on upper traps (high bar) or rear delts (low bar)
• Grip bar firmly with hands as close as mobility allows
• Squeeze upper back tight and pull bar into your back
• Stance width: typically shoulder-width or slightly wider
• Toes pointed out 15-30 degrees (varies by anatomy)
• Take 2-3 steps back from rack, no more

Execution & Technique

• Brace core hard - big breath into belly, hold throughout rep
• Initiate descent by breaking at hips and knees simultaneously
• Keep knees tracking over toes - don't let them cave inward
• Descend until hip crease is below top of knee (parallel or below)
• Drive up by pushing through whole foot (not just heels)
• Maintain neutral spine throughout - no rounding or excessive extension

Common Mistakes

• Knee cave (valgus) - cue 'spread the floor' with feet
• Butt wink (lumbar flexion) - work on hip mobility and depth control
• Good morning squat (excessive forward lean) - strengthen quads
• Rising on toes - work on ankle mobility, consider squat shoes
• Not bracing properly - practice breathing and bracing
• Rushing the descent - control the eccentric portion

Strength Building Tips

• Squat 2-3x per week with varying intensity
• Include pause squats to build strength out of the hole
• Front squats and leg press as accessories
• Work on ankle and hip mobility regularly
• Video your sets to identify technique issues
• Don't neglect hamstrings and glutes - RDLs, hip thrusts

Recommended Equipment