Proper squat form is essential for building lower body strength while minimizing injury risk. The exercise primarily targets the quadriceps, hamstrings, glutes, and core muscles, but incorrect technique can lead to knee, hip, or back strain. The fundamental movement involves controlled descent and ascent with specific alignment cues that vary slightly depending on the source but share core principles. Most authorities agree on starting with feet shoulder-width apart, maintaining a neutral spine, and ensuring knees track over toes during the movement.

Key universal elements of proper squat form include:

• Feet positioned shoulder-width or slightly wider, with toes pointing slightly outward (15-30 degrees) ^[1][2][4][7]
• Hips pushed back first (hinging motion) before bending knees to initiate descent ^[2][8]
• Knees tracking in line with toes (not caving inward) throughout the movement ^[3][4][7]
• Maintaining a neutral spine (natural arch in lower back) without rounding ^[2][4][6]
• Descending until thighs are at least parallel to the ground (hips below knees) for full range of motion ^[2][4]
• Driving through heels and midfoot (not toes) during ascent ^[1][4][7]

Proper Squat Technique Breakdown

Body Positioning and Setup

The starting position and body alignment determine both effectiveness and safety during squats. Most sources emphasize foot placement as the foundation, with shoulder-width stance being the most commonly recommended starting point. The Mayo Clinic specifies feet should be "slightly wider than shoulder-width" ^[2], while Stronglifts notes this width may vary based on individual hip anatomy ^[4]. Toe orientation also matters - Nationwide Children's Hospital recommends toes pointed "slightly out" at about 15-30 degrees ^[7], which helps maintain knee alignment during the movement.

Key setup elements include:

• Foot Position: Stand with feet shoulder-width or slightly wider, toes turned out 15-30 degrees. This stance allows for proper hip mechanics and knee tracking ^[1][4][7]
• Upper Body: Cross arms in front (bodyweight squats) or position barbell across upper traps (back squats). Maintain an upright chest position throughout ^[1][3]
• Gaze: Keep eyes focused straight ahead to maintain neutral neck and spine alignment ^[1]
• Core Engagement: Brace abdominal muscles as if preparing for a light punch to stabilize the spine ^[3][7]

The New York Times emphasizes initiating the movement by "pushing hips back" before bending knees ^[8], which creates the proper hinge pattern. This hip-first descent helps maintain balance over the midfoot rather than shifting weight forward onto the toes. Stronglifts similarly notes that proper squat form requires keeping "balance over midfoot" throughout the movement ^[4].

Movement Execution and Common Mistakes

The descent and ascent phases require controlled movement with specific biomechanical cues. Mayo Clinic recommends bending through the hips, knees, and ankles simultaneously to reach a 90-degree knee angle ^[2], while Stronglifts advises descending until "hips are below knees" for full range of motion ^[4]. The ascent should mirror the descent path exactly, with Muscle & Strength emphasizing that "hips should be dropping straight down, not coming forward" during the upward phase ^[6].

Critical movement execution points:

• Descent Phase:
• Push hips back first, then bend knees to lower body in a controlled manner ^[2][8]
• Maintain even weight distribution between heels and balls of feet ^[1][7]
• Keep knees tracking over toes (not collapsing inward) ^[3][4]
• Descend to at least parallel (thighs parallel to ground) for full muscle activation ^[2][4]

• Ascent Phase:
• Drive through heels and midfoot while extending hips and knees simultaneously ^[1][4]
• Maintain neutral spine position without excessive forward lean ^[2][6]
• Keep chest up and core braced throughout the upward movement ^[3][7]
• Move at a controlled tempo - Mayo Clinic recommends "smooth and controlled movements" ^[2]

Common technique errors identified across sources include:

• Knees Caving Inward: Indicates weak glute muscles or improper tracking. Correct by pushing knees outward during ascent ^[4][7]
• Heels Lifting: Suggests tight ankle mobility or improper weight distribution. Fix by stretching calves and focusing weight on heels ^[4][6]
• Excessive Forward Lean: Often caused by weak core or improper bar position. Maintain upright torso by engaging abs and adjusting foot stance ^[3][6]
• Incomplete Depth: Failing to reach parallel limits muscle activation. Practice with bodyweight squats to achieve full range ^[2][4]
• Rounding the Back: Increases injury risk. Maintain neutral spine by bracing core and keeping chest up ^[2][6]

Jeremy Ethier's tutorial emphasizes creating "whole body tension" before descending to stabilize the movement ^[3], while NASM's assessment guide notes that proper squat form can prevent ACL injuries by maintaining proper knee alignment ^[9]. The controlled nature of the movement is consistently stressed across all sources, with Mayo Clinic specifically recommending 12-15 repetitions per set with smooth tempo ^[2].