The Official Squat Form Checklist [Are You Squatting Wrong?]

Learn the correct squat form with this clear step by step checklist.
The squat is typically one of the first barbell exercises young athletes are taught today. By perfecting the squat form an athlete has the potential to lift bigger weights with less risk for injury. Any flaws in their technique will limit their maximum potential.
Join us as we break down the squat form into its fundamental components. We'll cover proper foot placement, hip and knee alignment, back posture, and depth of the squat. With detailed instructions and visual cues, we'll help you understand how to engage the correct muscles and maintain balance throughout the movement.
Additionally, we'll address common squat mistakes and provide tips to avoid them, ensuring injury prevention and maximizing the benefits of the exercise. Whether you're a beginner or experienced lifter, this video is a valuable resource to refine your squat form and technique.
Subscribe now to our channel to stay updated with our latest videos, where we share expert guidance and training tips to help you reach your fitness goals. Let's elevate your squat form and unlock the full potential of your lower body strength!
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The first part of successful barbell squats at the rack. The bar should be set around chest height. Setting the bar too high or too low can force a lifter to put themselves in a dangerous position in order to un-rack and re-rack the weighted barbell.
The next step is to get the bar into the correct position on your back. Pull yourself under the bar and trap it tight against your tops of your shoulders and back of your neck. By pulling your shoulder blades together a ‘shelf’ will appear through the contraction of the upper back muscles. The bar should be positioned on top of this shelf.
Position yourself under the bar with your feet evenly spaced around shoulder width. Take a big breath while bracing your core. Extend your hips and knees at the same time (with even pressure between both legs) and stand up with the bar.
Often athletes try to un-rack the bar with their feet staggered. With lighter weight on the barbell it is easy to get away with this move. However, as soon as the weight increases to high levels, un-racking the barbell in this manner can be dangerous.
After un-racking the bar properly, take three slow steps backwards and establish your squat stance. Next, the ‘tripod’ foot needs to be engaged. All three points of the foot need to be in equal contact with the ground. If done properly, the foot will move into a full arched position. This allows the foot to remain stable and support the rest of our body just like the base layer for a ‘house of cards.’
The next step is to create external rotation torque at the hips. By squeezing your glutes, torque is generated at the hip joint and the knees are brought into correct alignment with the toes. Next, take another big breath ‘into your stomach’ and brace your core like Mike Tyson is going to punch you.
The last step is to engage the posterior chain (glutes & hamstrings). This happens with a proper hip hinge. Push your hips backwards slightly and bring your chest forward. Once the hips are engaged, start your squat. Don’t think about going to a certain depth. Just squat. If you are performing a quality squat, your body will remain in balance (you'll notice the bar will track over the mid foot when viewed from the side).
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Music credits
Opening track by JookTheFirst: Soundcloud: / jookthefirst
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[@natkaniecm]

#1 0:18 Bar at chest height #2 1:57 Create tension in upper & lower body #3 2:15 Hands in good position #4 2:31 Pull down on the barbell #5 3:27 Create tension and take a deep breath // #10 5:52 Breathe into your gut #6 3:34 Take few steps back // You might have specified that. One wants to do 2 steps and some correction - if one needs more, one should rethink their life #7 3:47 Keep feet slightly turned out to the side #8 4:18 External rotation torque, knees out to the side // I guess it's better to think of it as rotating the femurs, not driving the knees #9 4:28 Toes grabbing the gournd #11 7:10 Are you balanced? // Both directions: front to back, left to right I would add: - Grab the bar evenly. It looks like (7:00 ish) your hands are not evenly spread at the bar and the bar is not leveled. - Knees should follow the line of the feet, shouldn't they? Otherwise pretty nice and detailed list :)

[@frankmartinez2987]

“Rethink their life” - What does that mean?

[@lookmomitsthatboy1869]

Wow that slight knee turn out is a game changer! That was the part I was missing, I'd always squeeze my quads then squat, that hip activation step is hugeeeeee thanks dude

[@tomatosauce605]

I know right! I've never seen this before. I wonder, now we're one year on.. Did this make a difference to your squat?

[@shevinsacrey5862]

Yeah seriously that just changed everything for me

[@cristhianbrit]

Best tip! Huge changer

[@milosgrujic9118]

Great! Didnt know that as well! Thanks!!

[@sw6088]

Hurts my left knee when I do it for some reason

[@memidontahiri9494]

Bro, no joke it’s good to see someone in KZbin go through this step by step. Never seen anyone advising the viewer to wind out the knees. Will try this next time I lift.

[@SquatUniversity]

memidon Tahiri hope it can help you! Thanks for checking out the video!

[@bilbojumper]

Plenty of people have given that advice wtf?

[@tarunpratap017]

@@bilbojumper Most of the people say that out knee should travel in the direction of our toes, I rarely see anyone rotating knees out like This Video demonstrated.

[@xengyang5597]

After applying all of these to my squat, it feels so much more stable a tight. I thought my squat was already good, until I realized I dont do half of these before I squat. The external rotation for the hips is what I noticed helped me the most. I also felt that it stopped from my butt winking which for the first time, my back wasnt sore after squatting. Thanks so much!!

[@rajatthakur3058]

Same with me. Increased the weight and didn't get soreness. The LB used to get little sore cause of hyper arch. The belly breath made me realise that tightened abdomen pushes the belt forward stabilizes the lower Back and prevents from over arching ... frank zane used to do same way. He is a genius.

[@dummybugstudios6450]

I had this exact same realization with the external hip rotation cue. Id heard it as knees out which I didn't quite understand. I stopped getting pain in my lower back and hip joint after incorporating this cue

[@Treegrower]

I've been squatting for years but I still learned so much from this video, especially pulling down the bar. I gotta try that.

[@tomgriffiths49]

What a great set of videos explaining clearly and concisely on how to squat. Thanks man!

[@imadhammou3159]

I have followed this to the letter, it felt a lot harder had to drop the weight, but on the other hand felt less knee pain and a lot more stable, this is brilliant!

[@horiastancu8239]

That s just what a newbie, advanced and even a pro lifter should know ! This channel has everything. From mobility to every part of your body to tutorials for perfect form lifts. Highly recommend this channel and a big big thank you for learning me so much and literally saving from a lot of injuries that could’ve happened. I can even say that squat university videos are making a big part of my mental game through out a hard working set. I wish i could be visiting a doctor like Aaron here in my country so i could get checked by this kind of a specialist. LOVE from România !

[@OMEGAMASSIVE]

I've been a personal trainer for about a year now and the Squat by far is the most talked about exercise amongst trainers due to complexities, bio mechanics, clients anatomy/proportion, the list goes on. I've gotten into many arguments also with members/clients about form and technique. It makes me remember that there really isn't a "perfect squat", and they should performed based on whats best for the client. Great video and thanks for sharing!

[@gregd4391]

I've found box squats work well for teaching new people how to squat. Sony people have read "don't round your back" and they interpret that as "don't bent over." The box squat teaches people to sit into the squat.. learning over enough. The box should also be the proper depth so they learn how deep to squat.

[@aethylwulfeiii6502]

Barbell squats are the most overrated exercise, while dumbell farmers squats are far superior as they also demand you use your arms muscular endurance and grip strength without sticking a load on your spine.

[@Wonkess_Chonkess]

​@@aethylwulfeiii6502🤯🤯🤯🤯

[@prajnasai]

I was facing issues around the knee esp towards the inner thigh and a little below the knee everything time i squat , I would have knots there and the pain would move up and down to the ankle and hamstrings. My p.t dint understand this weird scenario , we did dry needling every time to manage pain. But I just did these ex once today and already find such a relief. You are such a blessing Dr Aaron. Thank you for everything 🙏🙏🙏

[@hollywilson5439]

My back started to hurt today when I maxed today, so I came here to learn how to make my form better. These are awesome! Thank you!

[@kekopara6822]

what was the problem, how did it hurt (where at the back), what did u change

[@williamdejeffrio9701]

Excellent! I have been squatting for nearly 50 years, but these are suggestions I can still use to ensure my form is correct. Thanks for a clear/concise presentation.

[@BrooklynMoor]

Been waiting for another Tutorial on Squating from the Squat University this is thorough so far. I have had questions about everything from loading of the bar, to the toe position;personally I have a < 45deg toe outward position and knee positioning.

[@Mortiz21]

I knew I was always doing something wrong. Most videos I watched about squats never really said to twist my knees slightly out and open my hips. So I have been keeping my hips more closed. Tomorrow is leg day, and I can't wait to actually try this and see how much better I preform.

[@truthseeker7260]

Anyone want to do, squat and deadlift. this guy is the BEST out in the market to listen and watch to. I really appreciate his work and knowledge !

[@SquatUniversity]

The #SquatUclub is now on KZbin! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my KZbin channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

[@Just_Me]

#SquatUclub

[@SquatUniversity]

This posts winner was Matt Clinko!

[@kimsrengros]

A great detail illustration of squat, I can't wait to try it tomorrow as I never want to do it :-)

[@otisdreading]

Well, I think I figured out why my legs don’t feel totally engaged. I’m 6’5”, so above average height, but I have been pointing my feet eccentrically. In basically a V-shape. I learn more from this KZbin channel and his Instagram than almost anywhere on form and warming up. Thanks Dr. Aaron!

[@lionbear7078]

I do the same. I'm 6'2 and find this comfortable. Definitely open to correcting and working on technique change if this is not considered ideal. He mentioned "there are some exceptions: for people who squat with their feet pointed further out. But didn't mention them

[@pradagio_]

This was excellent! The positioning of the feet was something that never seemed right for me and I kept thinking that I had to turn my toes out because my knees were pointing out. It is interesting how much better activation you get when you do it the way the good doctor says.

[@azizpatrawala]

Thank you for this, I no longer feel it in my back and can feel my quads lighting up instead. Game changing, thanks

[@loosegoose2466]

This is one of the best squat videos. Thank you. Stopped me from falling forward. You have the best queues. I am subscribed.

[@Amber-kg3hf]

Thank you! This is the exact tutorial I needed!

[@jabberwock14]

I haven't heard the word barbell spoken this many times since Scott Herman. BAHBELL haha

[@takudzwakunyaura1290]

I'm laughing so hard right now😂

[@mckenziekilner359]

@@takudzwakunyaura1290 this is so funny 😂

[@isaacc5134]

Ppl

[@neldagarcia4042]

Beautifully explained! Thank you.

[@michaelmiller8418]

😂😂😂😂

[@Chris-ge1cz]

It’s really amazing on how when you implement all these tips how much stronger you become… I get so many compliments about my squat form now because I focused on these steps for a year straight💪🏽

[@jasonhuddleston2720]

Great video. Thank you.

[@andresparedes5173]

I've been learning a lot from your informative videos. I took your advice in one of your videos on proper lower body warm ups. I started lifting again in February after a few years. I got injured in the military and have arthritis on my right knee so I've been afraid of squatting for even longer. I started squatting with the barbell in March and have been taking it easy with light weight compared to my deadlift and bench press (my legs are weak). I'm 5'8 and currently weigh 180; I threw my back out yesterday on my last set (225lb). I've never experienced so much pain in the gym but I feel a lot better. I'm going to take a few weeks off so I figured I watch some of your videos. I've been squatting improperly my entire life compared to your form so thank you for the tips! This will change my life. (Current B: 235, S:235, D: 355)

[@zachmoore4528]

Great advice imo. My best reps started coming after letting my sense of balance and strength worry about forms and positions, and just focused on full reps and breathing.

[@nickpalmer5057]

Knowing how much hip angle based on if the bar is over the middle of my foot helps a lot. Thanks!

[@xander4644]

Today is leg day and I have not been able to do squats for the past couple weeks due to strange pains. I just tried a body weight squat using your corkscrew/planting the toes and it felt really solid. So I am excited to try to squat again today.

[@aethylwulfeiii6502]

With dumbells (even lighter ones you can do a much better exercise) dumbell jump squats.

[@johnny_casual]

maaaaaaan i’ve been working out consistently for years. never went to a personal trainer, just online videos and research and advice from gym friends. out of all those avenues, NO ONE has ever mentioned the slight outward knee rotation. i admittedly have chicken legs though i train legs twice a week, and this simple technique IMMEDIATELY made a difference in my control and engagement in my squat. most effective work out tip i’ve ever received. thank you for that!!!

[@gabrielladelveccio4799]

Seeing this after I wrecked my back because I squatted real heavy, I’m assuming it was my form that was off. Thanks for this in depth video!

[@samsoninthepit]

Another awesome video, thank you !!

[@chrislittman]

Learning so much from this channel after lifting for years

[@Mike-hw5jp]

4:45 Big breath! Brathing! hahaha I love how you botched "bracing" I do that all the time when I explain something in depth. But seriously I can't enough of these vids! thankyou

[@Logan-bh8tc]

This guy, kneesovertoesguy, simply lifting and Jeff Nipard are absolute gems and have tons of quality free information we are lucky to have.

[@lukeforrest7764]

Great video, you are by far the best tutor I have come across, you have helped me a lot with a few issues I have had and gotten me from not being able to squat at all to it being one of my favourite moves.

[@SquatUniversity]

I'm so glad to help! Thanks for checking out the video!

[@samsoninthepit]

Luke Forrest agreed! Being a fairly advanced power lifter, I hate the idea of having a personal trainer. These videos have helped me correct deficiencies with my biggest lift after 26 years away from powerlifting and helped me set state and national masters squat records this year

[@samsoninthepit]

Squat University where can I buy the Squat Bible?

[@samsoninthepit]

Found it on amazon

[@jbbarbellBradenton]

Every little things adds up! These are all good over looked points that make a huge difference. Thanks great video 👍🏼

[@SquatUniversity]

Thank you!

[@jamesdaviespersonaltrainin7455]

Excellent advice as always!

[@TheSangeyla]

Exactly what I had learnt some 11 years back from Kaizzad Sir's post/video.

[@Usernamehere263]

Its just impossible for me to achieve depth and planted heel if i only point my feet out 8-10 degrees, i need to at least point it out 20-30 degrees.

[@lucasjay1000]

d this is usually due to hip anatomy . My feet are like 45 degrees out and this is the only way I can do it without causing impingement

[@justnmai]

same here. i think individual anatomy matters for how much your toe angles out as well. i use to limit my toe-out to a relatively small degree and that fked me up over time. now i position my hips according to my anatomy and allow the toe out to be where they want (whilst still hitting everything else like hip and knee torque, balanced foot contact, etc).

[@GleaMDMK]

That's too narrow of an angle for me as well, but I think he emphasizes that for the external knee rotation to be effective.

[@benmurphyphotography]

I'm the exact same. has to be wide and about 30 degrees or I ain't getting parralel

[@shannons1886]

Don’t just automatically blame anatomy. In 99% of cases it is mobility in the ankle or hips.

[@brendanpelly213]

Turning the knees out before going down. Wow! First time I've ever heard that 👍

[@Yungeeen]

Helped 100% I started going deeper in depth so I had to lower the weight but because of this adjust lament I can squat deeper with heavier weight thanks

[@panagiotistheodorou9760]

Great content! Keep making these videos please

[@LuigiSimpatico]

Great video.

[@alberttamayo3488]

Thank you! Solid instructions! Looking forward to a Low Bar instructional video. #SquatUclub

[@jaredbrewer177]

This is the video that actually helped. Thank you dude.

[@donniegrande9186]

I'm pushing 50 still doing squats primarily then 4 more leg workouts but as I get older it's just getting harder and harder to do it lol! I'm sticking with 360lbs all natural!

[@Cryptocurrency1O1]

Only 2 min in and already there's gold nugget of priceless information 🥳💪

[@dimitriskourg]

Amazing video! Thanks for all! I want so much a same video about deadlift

[@SquatUniversity]

You're so welcome! Glad you liked the video!

[@imsurewhen]

Love this! thanks for the vid

[@SquatUniversity]

You're so welcome! Glad you liked it!

[@anadiaz8937]

I was so dependent on my trainer 🤦🏻‍♀️ he didn’t teach me how to set up, he did everything. I can do this I’ll be ok 👍🏼 thanks to your video thank you

[@ijrebuck]

I think you give great squat tips. I enjoy watching all of your videos and apply what I can to myself. Currently going for a 500 lb high bar squat in the next month. I understand you've suffered from injuries before. Is that what affects your squat stance and knee travel? It pains me to watch your foot positioning and knee angles. Might be the slight left pigeontoe situation.

[@Aaron_ryd]

I have been doing squats for years and never thought they even did anything, the knees out thing is game changing 😵 why has nobody ever told me that

[@erolnisic2465]

Two questions 1) For those of who don't want to completely disengage at the bottom for high bar by staying on the quads, what can we do about the feeling of tight hips at the bottom? 2) How to determine how much hinge we should be doing?

[@absolutelysobeast]

1) he has a video about the different types of stances and how to find yours. Its based on your hips so having the right stance will eliminate most of the issue. 2) he answers this in this video. View your squat from the side and the bar should track directly over your middle foot. If you hinge too far forward or not enough hinge the weight will move toward your toes. Basically your stance being proper will get you 75 percent of the way there and then just record yourself or have someone record you from the direct side to dial in the hinge

[@enrique491]

This video may have just saved me from injury. After two sets my knees where in pain and hips tight. Watched this and last two felt WAY better.

[@rken3116]

Love your method for Squat, would be nice to see from a side view angle, great advice on the proper technique.👍

[@okshua]

Amazing tutorial. Thank you 🙏🏼

[@dhldt1021]

I may not be able to walk nornally for a few days. Wow, that slight toe rotation is awesome for range of movement. Leg press didnt quite destroy me like these squats

[@magpiemale]

I've done squats plenty of times but just recently gone back to training after 15yrs or so but it's always good to practice on light weights... I see people load the bar and they struggle with posture better to use lighter weight and work the glutes,ass n lower legs n back better.

[@foku9000]

Thanks, this is helping me big time. Always struggled with squats.

[@RufusEatsCheese]

Another great vid - thanks 🙏🏻

[@pkvalsvik]

Great video, easy and clear instructions and good explanations of why. Thank you!

[@aj5878]

Ty for the tips just got done with leg day and it sure helped

[@pulkitgaur]

That knee twist puts a lot of pressure on my knees. I think it might be better if we turn the feet slightly instead of the knees.

[@Sean-xr1xj]

This is great! Squats have always felt so uncomfortable and unstable for me. Knees caving. Turning into a good morning, etc. Going to try implementing all this!

[@AussieAngeS]

Wonderful video, thank you. Very much it was really informative.

[@SquatUniversity]

Thank you! Glad you liked it!

[@andrearonen3409]

That knee turn cue is a gamechanger.

[@user-nz8mf4yh1s]

I was naturally rotating out the knees before and assumed it was wrong and correcting it! Now this video gives me confidence in doing what comes natural to me. I wish the topic of 'squat depth' was covered in this video. I am doing ATG now, but wondering whether there is any value in going beyond parallel.

[@jrg305]

As an exercise physiologist, we pay more attention to avoiding intraabdominal pressure for spike in blood pressure. It is interesting physical therapist recommend using it for musculoskeletal posture.

[@magnolia2slim]

I suck at squats this makes it so darn easy!!! Thanks Doc!!

[@petarrepusic]

Respect for your work. Posterior pelvic tilt, I see it at the full depth of yours, it is not big though. I was wondering if it is big problem since I was taught it is direct hit on the lumbal spine? Hope to get an answer.

[@Whatisthis154]

Awesome tutorial. Thanks heaps !

[@riccarrasquilla379]

thanks for the tips.

[@infinite6747]

Best squat tutorial video I have seen. Thank you

[@theportal2012]

I love your content! I only have a safety squat bar... Could you do a video for safety squat bars like this one? I would be ever so grateful... 🙏

[@axxenm]

This channel is an absolute gold mine. Hope your channel blows up soon. Peace

[@SquatUniversity]

Thank you!!

[@axxenm]

@@silversrayleigh8980 ive watched his other videos. I have a medical background and his ideas have really helped rehab my lower back

[@ryantrobee3350]

That knee rotation is huge! First set in forever pain free.

[@natemac8473]

Fixed my left knee pop on every rep… cheers!

[@TaurangaSnC]

Excellent instruction. Clear and to the point 👍🏼

[@SquatUniversity]

Thank you!

[@Infamouschef_]

I’ve dealt with a lot of knee injuries due to flat feet. This is the first time i’ve seen someone else do those knee rotations. I can’t even squat at all without doing that.

[@osirissmith5254]

Good evening, Dr. Horschig, I was wondering if you could do another squat warm up video. Warm up pertaining too gluteus activation, hip flexors activation, and overall warm-up for a squat session. Hopefully you can create a updated new video and thank as always for your content!!

[@SquatUniversity]

You bet! Thanks for the recommendation. I'll see what I can put together.

[@rober95rd]

@@silversrayleigh8980 You know nothing...

[@biesman5]

@@silversrayleigh8980 Lmao

[@cody4916]

You don’t need a crazy warm up, just squat with the empty bar there’s your warmup.

[@bahavamoss8372]

Perfect. Detailed explanation on how to squat .

[@DanielDimov358]

What's up guys Jeff Cav...oh wait.

[@companiakarintias642]

Thank you for this video!!

[@dankemmerer2740]

That was an awesome tutorial. Thank you.

[@javednoori78]

Thank you so mach ❤

[@naomibeveridge2568]

Great demo thanks for sharing

[@Jp-vc9nc]

Great video, very well and clear explanations.

[@SquatUniversity]

Jeanpier F thank you!

[@Ricardo-kv5tk]

Awesome this channel has helped me so much

[@SquatUniversity]

Ricardo I’m so glad to help! Thanks for watching the videos!

[@Mpthedawn]

Great tips On my way to the gym and will be applying this checklist

[@brianhendren7955]

After a 60min binge, i am happy to say that this is the best channel on youtube for gym rats to immediately improve mobility and warm up routines. This knowledge being shared is insanely easy to implement which is not a common trait within the biomechanics & pain management field. Thank you Dr. Horschig!

[@andylawson]

I was just chillin’ but now I’ve gotta get out and squat! 😅

[@moonglaiv3]

You just solved all my queries in a single video .

[@vicenteabdala]

Great video, thanks!! did you do any post explaining when you can point your toes outward??

[@SquatUniversity]

Vicente Abdala thank you! And that’s coming eventually!

[@advityasinghal4089]

This is great! Subscribed (:

[@alecriddick]

#SquatUClub Good to see you back!

[@Harry_16710]

Great tips, Doc. 👏👏

[@okamusubi4006]

I believe it’s different for everyone. I squat with my toes facing out because it’s more comfortable for me.

[@Ken-jb9kc]

Anon Apoh glad I was not the only one thinking about this.

[@williamsprout925]

Yeah me too

[@CarlosSanchez-kd8et]

Yes me too, it depend on each one anatomy I guess

[@lanyburnett7966]

It was comfortable for me too at first. Over time it really hurt my knees. Puts more pressure on your glutes and knees and less on quads. Switched back to a more forward stance and it solved my knee pain.

[@tinadavis8534]

He talks about foot position in detail in another video and states clearly that it is different for everyone. Happy squatting!

[@pikpokboy]

Thank you! Great video.

[@SquatUniversity]

Thank you!

[@ruthbelliard172]

E aprendido mucho con tus consejos👍👌