The squat is one of the best-known exercises in the gym, and for good reason. With one movement you train your thighs, glutes and core at the same time. Still, in every gym you see squats that are not quite right: heels lifting off, knees caving in or a back that rounds.
In this article you learn step by step how to do a good squat, what the difference is between high bar and low bar, what to do with your hands and wrists and which mistakes you should avoid.
Which muscles does the squat train?
- Quadriceps: the front of your thighs straightens your knees as you come up.
- Glutes: extend your hips, especially out of the bottom position.
- Adductors: the inside of your thighs helps extend your hips.
- Hamstrings and calves: provide stability around your knees and ankles.
- Back and abs: keep your torso tight so the bar stays in place.
High bar or low bar squat: what is the difference?
With a barbell squat you can place the bar on your back in two ways. Both are fine, as long as you have the technique down.
| High bar | Low bar | |
|---|---|---|
| Bar position | On top of your trapezius | Lower, on the back of your shoulders |
| Upper body | More upright | More forward lean |
| Emphasis | More on your quadriceps | More on hips and glutes |
| Wrists | Usually little stress | More often pressure on your wrists due to the lower grip |
Not sure? Start with the high bar squat. It feels more natural for most people and is easier to learn.
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Set the rack at the right height
Set the hooks so the bar is roughly at chest height. You should be able to lift the bar out of the rack with slightly bent knees, without going up on your toes.
Grip the bar and get under it
Grip the bar slightly wider than your shoulders, step under it and place it on your back. Squeeze your shoulder blades together so the bar rests on a solid cushion of muscle.
Choose your stance
Take two or three small steps back. Place your feet about shoulder width apart with your toes turned slightly out. The exact stance differs per person, so find what feels most comfortable and stable for you.
Breathe in and brace
Take a deep breath into your belly, brace your abs as if someone is about to push you and hold that tension while you descend.
Descend under control
Push your hips back and bend your knees at the same time. Push your knees in the direction of your toes and keep your whole foot on the floor. Go as deep as you can with a neutral back, for many people until your hips are at or below knee height.
Drive back up
Push the floor away hard through your whole foot. Let your hips and chest rise together and only breathe out when you are almost at the top.
Tip
Film your squat from the side. That way you instantly see whether your heels stay down, how deep you go and whether your back stays neutral.
Wrists when squatting: what do you do with your hands?
Your legs carry the weight, but your hands keep the bar in place. Do not push the bar up with your hands and do not hang on it either. Keep your wrists as straight as possible, in line with your forearms, and let the bar rest on your back.
Especially with the low bar squat, your wrists easily bend backwards. A slightly wider grip or your thumb beside the bar instead of around it can help. Some lifters use wrist wraps to keep their wrists in a stable position. Premium Wrist Wraps give extra support, but they are no replacement for a good grip. How to wrap them tight enough is explained in How to use wrist wraps?.
Do you keep having pain in your wrists, elbows or knees, even after adjusting your technique? Have it checked by a doctor or physiotherapist.
Common squat mistakes
Knees caving in
Let your knees point in the same direction as your toes. Think about spreading the floor apart with your feet.
Heels lifting off
If your heels come up, your weight shifts forward. Keep your whole foot on the floor and try a slightly wider stance if needed.
Starting too heavy
With too much weight you often go less deep and lose tension. Choose a weight that lets you do every rep with the same technique.
Losing tension at the bottom
Do not relax in the bottom position. Hold your breath and core tension until you are back up.
Example: how to fit the squat into your training
A simple example for leg day: start with the squat while you are still fresh, then do other leg exercises.
Do a few warm-up sets with a lighter weight first. If you manage all reps with good technique, increase the weight slightly next time. That is how you apply progressive overload. Read more about breaks in Rest time between sets.
Tip
Do you also train the deadlift? Then do not plan it heavy on the same day after your squats. Read in Deadlift technique how to perform it properly.
Frequently asked questions about squat technique
How deep should you squat?
As deep as you can with a neutral back and your heels on the floor. For many people that is until your hips are at or below knee height. If that does not work yet, practise with a lighter weight first.
Can your knees go past your toes?
Yes, for most people the knees travel slightly past the toes in a deep squat. More important is that your heels stay down and your knees point in the direction of your toes.
Do you need wrist wraps for squatting?
Not always. With a good grip and straight wrists you often do not need them. With the low bar squat or heavy sets they can help keep your wrists stable.
How often per week can you squat?
Many people squat one to three times a week, depending on their program and recovery. Mainly pay attention to how your legs feel between sessions.
Summary
A good squat starts with the right rack height, a solid position under the bar and a stable stance. Breathe in, brace, descend under control and drive up through your whole foot. Keep your wrists straight, avoid the common mistakes and build up the weight gradually. You can find more articles about technique and training in the Fitness Hub.
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