How to Squat Safely: Correct Form for Maximum Effectiveness

The squat is recognized as one of the most effective exercises, but when done incorrectly it can lead to issues inside and outside of the weight room. When performed with great technique, squatting strengthens connective tissues, muscles, tendons, ligaments, and bones. If performed correctly, it is safe for the knee joint and helps the athlete forcefully extend the knees and hips.  When performing any exercise it is important to have proper movement patterns prior to adding external load. 

The goal is to master the basic squat movement pattern before adding any weight to your routine. A simple squat progression is air squats – goblet squats – front squats – back squat.  Start by using only body weight, maintaining proper technique and then gradually adding weight.

Correct Squat Form

All athletes are built differently so there is no single, correct stance, but feet should be around hip/shoulder width apart with the toes pointed slightly outward. 

When performing an air squat, examine each of the joints involved:

• Heels should stay in contact with the ground throughout the movement, staying off of toes and balls of the feet.
• Knees should track outward, in line with the foot, and never inward. Knees collapsing inward can cause excess stress on the knee joint and should be corrected.
• Bend at the hips, pushing them backwards like you are trying to sit in a chair, before allowing the knees to bend.
• Engage the core to maintain a neutral torso and keep the chest facing forward.
• The hips and shoulders should work in unison, rising together when returning to the top of the squat. Hips rising too early out of the bottom position can increase stress on the lower back.

Once an air squat has been executed correctly, it’s safe to progress. An effective way of doing this is to introduce different squat variations. This can be done by utilizing dumbbells, kettlebells and barbells.  When adding weight for the first time, a simple way to start is with goblet squats or single leg squats. Once acclimated, and leg strength has been built up, the movement can be progressed to front squats and then back squats – the main difference between front and back squats is the location of the bar.

Barbell Back Squats

Barbell back squats require proper hand placement and positioning of the bar:

• Hands should be lined up on the smooth rings of the barbell, or slightly inward. 
• The bar should be placed on the thickest portion of the upper back, the trapezius muscles and not on the neck, to protect it from injury or compression of vertebrae.
• Make sure the head and neck are neutral, looking directly forward.

It is important to get used to the bar on this portion of the back and not allow use of a pad to cushion the bar. This will build the athlete’s muscles and allow a more natural squat.

By correctly executing the squat, athletes can become stronger in the weight room, and on the field.