The squat: execution guide and variations
7 min read
The squat is often called the king of exercises, and for good reason: it works the thighs, glutes, back and core in a single movement, while reinforcing a pattern you use every day. But it is also a technical lift that scares people unnecessarily. Here is how to tame it, whatever your build.
Depth: how far to go down?
The goal is to descend at least until the thighs are parallel to the floor, hips below knees if your mobility allows. A full descent recruits the glutes more and builds more useful strength than a heavily loaded half-squat.
If you cannot descend cleanly, that is fine: reduce the load, work on ankle and hip mobility, and gain depth progressively. A light full squat beats a quarter squat crushed under the bar.
Foot and knee placement
Place your feet a little wider than your shoulders, toes slightly turned out (10 to 30 degrees). During the descent, actively push the knees outward, in line with the feet: they should never cave inward. Keep the weight spread across the whole foot, heel included.
It is perfectly normal for the knees to travel past the toes in a deep squat: the opposite is a stubborn myth. What matters is that the movement stays balanced and the back keeps its natural curve.
Breathing and bracing
On loads that matter, breathing becomes a technique in its own right. Inhale deeply at the top, hold the air and brace your abs as if about to take a punch: this is the Valsalva maneuver. This internal pressure stiffens the trunk and protects the spine during the descent.
Keep the air locked in until you pass the hardest point of the ascent, then exhale. This active bracing is what lets you load heavy safely over the long term.
Choosing your variation
The high-bar back squat remains the reference, but it is not the only option. The goblet squat, a dumbbell held against the chest, is perfect for learning the movement without heavy equipment. The front squat (bar in front) works the quads more and demands a very upright torso.
Your build matters: people with long femurs naturally lean further forward, which is normal and not a fault. Choose the variation that lets you descend deeply without pain, and progress on it.
Frequently asked questions
Is squatting bad for the knees?expand_more
No, quite the opposite: done well, the squat strengthens the muscles and tendons around the knee and improves its stability. Pain almost always comes from too heavy a load, faulty technique or poorly managed volume, not from the movement itself.
Can I squat without a bar or equipment?expand_more
Yes. The bodyweight squat is an excellent starting point to master technique and strengthen the legs. To keep progressing, add load with a weighted backpack, dumbbells in a goblet squat, or increase reps and slow the descent.
Should you wear a lifting belt?expand_more
Not at first. Learn to brace your core without help first: that is what builds a strong midsection. A belt becomes useful later, on genuinely heavy loads, to give extra support — it complements bracing, it does not replace it.
Put this guide into practice
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