How to squat with proper form?

Here’s how to Squat with proper form, using a barbell:

1. Stand with the bar on your upper-back, and your feet shoulder-width apart
2. Squat down by pushing your knees to the side while moving hips back
3. Break parallel by Squatting down until your hips are lower than your knees
4. Squat back up while keeping your knees out and chest up
5. Stand with your hips and knees locked at the top

Hold the weight for a second at the top. Breathe. Then take a big breath, hold it and Squat your next rep. Repeat until you’ve done five reps on StrongLifts 5×5.

Squats work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back muscles stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many muscles work at the same time, not just your legs.

The Squat is the king of all exercises. It works more muscles, with heavier weight, than more popular exercises like the Bench Press. It’s therefore more effective to gain overall strength and muscle quickly. That’s why you’re Squatting 3x/week on the StrongLifts 5×5 workout.

Proper Squat form is key to avoid knee and back pain. Don’t do partial Squats by going only half the way down. Break parallel by Squatting down until your hips are below your knees. Push your knees out so they’re inline with you feet. Keep your lower back neutral, don’t let it round.

This is the definitive guide to proper form on the Squat exercise. It covers Squat benefits, Squat technique, muscles worked, common Squat issues and pain, as well as Squat variations like the Front Squat and Olympic Squat.