How to Squat: Five Form Essentials

Step by step 10

Tap a time to watch that step in the video.

1. Toe angle: start with your feet straight, then turn the toes out slightly. 0:35
2. Foot stability: keep the heel, big-toe and little-toe bases evenly grounded and spread your toes. 1:19
3. Knees out: gently drive your knees out so they track in line with your toes, switching on the hips. 2:57
4. Don't overdo it: if the knees push too far, the toes spin and the foot rolls; keep the tripod foot. 4:06
5. Hip hinge: start by sending your hips back and chest forward, then sit straight down. 4:53
6. Postural integrity: keep a neutral spine, neither rounding nor over-arching your back. 5:45
7. All five together: set the toe angle, spread the toes, knees out, hinge, then squat with a flat back. 6:27
8. Bodyweight squat: let the chest incline so your centre of gravity stays over the middle of the foot. 7:18
9. Back squat: the same rules with a slightly more upright trunk and a small hip hinge. 8:23
10. Front squat: an even smaller hip hinge, keeping the bar over the middle of your foot. 9:17

The steps are a summary in our words, checked against the video — the coach shows every move.