Stop Doing the Basic Squat Like This (Read This First)

You might think you know how to squat. You bend your knees, drop your hips, and stand back up. It sounds easy enough on paper. Yet, walk into any commercial gym, and you will see the basic squat butchered in a dozen different ways.

From heels popping off the floor to knees collapsing inward, poor form doesn't just kill your gains—it invites injury. If you want to build foundational leg strength and mobility, you have to strip the movement back to its mechanics. Let's fix your form before you add another plate to the bar.

Key Takeaways: Perfecting the Movement

• Stance Matters: Set feet shoulder-width apart with toes slightly flared (15–30 degrees).
• Hinge First: Initiate the movement by pushing hips back, not just bending knees.
• Tripod Foot: Keep weight balanced between the big toe, little toe, and heel.
• Chest Position: Maintain a proud chest to protect the lower back.
• Depth: Aim for the hip crease to drop below the top of the knee (parallel).

Why the Simple Squat is Non-Negotiable

The squat is often called the "king of exercises" for a reason. It is a compound movement that recruits almost every muscle in your lower body, including the quadriceps, hamstrings, glutes, and calves. It also demands significant core stability.

Ignoring this movement pattern limits your athletic potential. Whether you are picking up a laundry basket or jumping for a rebound, the mechanics remain the same. Mastering simple squats ensures your joints function through their full range of motion, keeping you mobile as you age.

The Setup: Building Your Foundation

A great rep starts before you even descend. If your setup is loose, your movement will be weak. Start by finding your foot stance. For most people, this is just outside shoulder width.

Grip the floor with your feet. Imagine you are trying to twist the ground apart—right foot clockwise, left foot counter-clockwise. This creates torque in your hips and engages your glutes immediately. This tension is the secret sauce that transforms a loose, sloppy drop into a controlled, powerful exercise.

The Descent

Don't just drop. Pull yourself down. Break at the hips and knees simultaneously. A common cue is to "sit back into a chair," but be careful not to lean so far back that you lose balance.

Keep your knees tracking over your toes. If your knees cave in (valgus collapse), you lose power and risk ligament strain. Push them out actively as you lower yourself.

The Ascent

Once you hit depth—ideally where your hip crease is lower than your knees—drive straight up. Do not let your hips shoot up faster than your chest. This is known as the "stripper squat," and it shifts the load entirely to your lower back. Drive your upper back into the imaginary bar (or real bar) to keep your torso upright.

Common Mistakes That Kill Progress

Even with a simple squat, errors creep in. The most frequent offender is the "heel lift." If your heels come off the ground, it usually means you lack ankle mobility or you are initiating with your knees too aggressively.

Another issue is the "butt wink," where the pelvis tucks under at the bottom of the movement. While minor tucking is okay, excessive rounding under load can irritate the lumbar spine. Fix this by improving hamstring flexibility and bracing your core harder.

My Training Log: Real Talk

I remember the first time I actually humbled myself to relearn the squat. I had been loading up the leg press machine with hundreds of pounds, thinking my legs were huge. Then, a mobility coach stripped the weight off and asked me to hold a deep, bodyweight squat for 30 seconds.

I couldn't do it. My shins were burning, and I felt this distinct, sharp pull in my hip flexors that I'd never noticed before. The most humbling part wasn't the strength; it was the balance. Without the machine stabilizing me, I felt a wobble in my ankles—specifically on the outer edge of my left foot—that exposed a massive imbalance I had been masking for years.

It took me three months of doing nothing but paused air squats to fix it. I learned that the "burn" from a proper squat feels different than a machine. It’s not just the quads screaming; it’s a deep fatigue in the glute medius and a tightness in the abs from trying to stay upright. If you aren't feeling that tension in your midsection, you aren't bracing hard enough.

Conclusion

The basic squat is a skill, not just a workout. It requires patience, mobility, and body awareness. Stop chasing heavy weights if your mechanics are flawed. Spend time mastering the pattern with body weight first. Your knees, back, and future strength gains will thank you.

Frequently Asked Questions

How deep should I squat?

Ideally, you should squat until your hip crease is below the top of your knee (parallel). However, only go as deep as you can while maintaining a neutral spine. If your back rounds, stop just before that point.

Are simple squats bad for your knees?

No, not if performed correctly. In fact, correct squatting strengthens the muscles around the knee joint, providing better stability. Knee pain usually stems from poor form, such as knees caving inward or heels lifting.

Should I do squats every day?

You can do bodyweight squats daily to improve mobility and grease the groove. However, if you are adding load (weights), your muscles need 24 to 48 hours to recover and grow.