How to Master the Squat: The King of Exercises

The squat is often called the "King of Exercises" for good reason. It works the entire lower body, core, and upper back, building total-body strength and mass like no other movement.

Anatomy of a Perfect Squat

1. Stance

Place feet roughly shoulder-width apart, toes turned out slightly (15-30 degrees). Experiment to find what fits your hip structure best.

2. The Brace

Before descending, take a big breath into your belly, not your chest. Flex your abs like you're about to be punched. Hold this tension throughout the rep.

3. The Descent

Break at the hips and knees simultaneously. Sit down and back, keeping your chest up and knees tracking over your toes (not collapsing inward).

4. Depth

Aim to break parallel—where the crease of your hip is below the top of your knee. This ensures full glute and quad activation.

5. The Ascent

Drive straight up, pushing through the midfoot. Keep your chest up and drive your upper back into the bar. Exhale at the top.

High Bar vs. Low Bar

Where you place the bar changes the mechanics:

• •High Bar: Bar sits on traps. More upright torso, more knee flexion. Emphasizes quads.
• •Low Bar: Bar sits on rear delts. More forward lean, more hip flexion. Emphasizes posterior chain (glutes/hamstrings).

Common Squat Mistakes

Knee Valgus (Collapse)

Knees caving inward puts stress on joints and reduces power. Fix it by rooting your feet and driving knees out.

Butt Wink

Pelvis tucking under at the bottom. Often caused by stance issues or lack of bracing control, rather than just hamstring tightness.

Heels Rising

Indicates poor ankle mobility. Try weightlifting shoes or placing small plates under your heels.