How to do a squat
The squat is the foundation of lower-body strength. It trains your thighs, glutes and core, and it is the same movement you use every time you sit down and stand up. Done well, it is one of the safest and most useful exercises there is.
Step by step
- Stand with your feet about shoulder-width apart and your toes turned out slightly, around 10 to 30 degrees.
- Brace your core as if someone were about to poke you in the stomach, and keep your chest up.
- Push your hips back and bend your knees at the same time, letting your knees travel out in line with your toes.
- Lower until your thighs are at least parallel to the floor, keeping your whole foot planted.
- Drive through the middle of your foot to stand up, squeezing your glutes until your hips and knees are fully straight.
Common mistakes the coach checks
- Knees caving in. Keep your knees tracking over your toes — push them out as you squat.
- Back rounding. Brace your core and keep your chest up so your spine stays neutral.
- Chest dropping. Keep your torso more upright — roughly parallel to your shins at the bottom.
- Heels lifting. Keep your whole foot planted; sit your hips back and push through your heels.
- Shifting to one side. Keep your hips centered between your feet as you squat.
- Above parallel. Aim to get your thighs parallel to the floor at the bottom.
- Too shallow. Squat until your thighs are at least near parallel so the rep counts.
- Not standing tall. Finish each rep standing fully upright with hips and knees extended.
- Dropping too fast. Take about a second or two on the way down to stay in control.
Sets and reps
Start with 2 to 3 sets of 8 to 12 bodyweight squats, resting about a minute between sets. When 15 clean reps feel easy, hold a dumbbell or kettlebell at your chest (a goblet squat) or take three seconds on the way down.
Make it easier or harder
- Easier: Squat down to a chair or box and stand back up, or hold a door frame for balance.
- Harder: Goblet squats, pause squats (hold the bottom for two seconds) or barbell squats with a coach.
Stay safe
Stop if you feel sharp pain in your knees, hips or back. Knees travelling a little past your toes is normal; knees caving inward is what to avoid.
Check your form with the AI coach
Prop your phone at about hip height, 2–3 m away, so your whole body is in the frame. Side-on I can judge depth, back angle and heels. Facing the camera I can check your knees. It counts your reps and tells you out loud when your form slips.
Start a squat set