Squat : Technique, Variations and Load

The squat is one of the most complete movements for building the legs and glutes, but also one of the most technical : poor execution limits the load you can use and can become uncomfortable for the knees or lower back. This sheet covers the recommended technique, the most common variations (high bar, low bar, goblet) and how to adjust the load to your level, based on your rep max. If you feel pain during or after the exercise, stop and see a healthcare professional : this sheet describes an execution technique, not medical advice.

Video demonstrations

▶ How To Squat - Any Style — Alan Thrall

▶ Coaching the Squat : Starting Strength Training Model — Alan Thrall

Proper squat technique

Set your feet roughly shoulder-width apart, toes slightly turned out. The bar rests either high on your traps (high bar) or lower on your rear delts (low bar).

Descend by bending your hips and knees together, knees tracking in line with your feet, neither caving in nor flaring out excessively. Unlike the deadlift, where the hips hinge back with comparatively little knee bend, the squat relies on hips and knees bending together through a similar range. Descend until your hips drop below knee level if your mobility allows it, without forcing beyond what your range comfortably permits.

Stand back up by actively pushing through the floor, core braced, following the same path as the descent. Knees and hips extend together until you reach standing.

Variations

High bar squat

The most common position in general strength training : the bar resting high on the traps allows a more upright torso and works the quads slightly more.

Low bar squat

Widely used in powerlifting, alongside the bench press and deadlift as one of the sport's three competition lifts : the bar sitting lower on the back leans the torso further forward, engages the glutes and hamstrings more, and often allows moving heavier loads.

Goblet squat

A load (dumbbell or kettlebell) held in front of the chest with both hands. A good way to learn the movement or get started, since the front-loaded position naturally helps keep the torso upright.

Adjusting the load to your level

Load is set relative to your rep max (RM), the maximum weight you can lift once with correct technique. It's usually estimated from a set taken close to failure over several reps, rather than testing a true one-rep max directly.

The closer the load gets to your RM, the fewer reps you can complete : a load around 85-90% of RM generally allows 3 to 5 reps, while around 65-70% allows more, roughly 12 to 15. Always keep 1 to 2 reps in reserve before failure.

Muscles worked

The squat primarily works the quadriceps and glutes, with the hamstrings and adductors playing an important secondary role. The abdominal and lower back muscles provide stabilization throughout the movement.

Common mistakes

Knees caving inward. This reduces stability and increases joint stress; actively push your knees out in line with your feet throughout the movement.

Heels lifting off the floor. Often a sign of limited ankle mobility or too much forward lean, and working on mobility or adjusting foot width can help.

Lower back rounding at the bottom. Often a sign the depth exceeds your current mobility : reduce depth slightly rather than forcing it.