Every time you stand up from a chair, you are squatting. In the gym we do the same movement with added weight to build strong legs and hips. It is a skill, so learning it slowly with light weights pays off.
Start with the bodyweight squat
Before any weights, get comfortable with the shape of the movement. A bodyweight squat is also a great warm-up for any leg day.
Then try the goblet squat
Holding a dumbbell at your chest acts as a counterweight, which makes it easier to stay upright and sit deep. Most beginners find it the friendliest way to add load.
The barbell back squat
When you can do goblet squats with control and the weight feels easy, you can move to a barbell on your upper back. Always use a squat rack with safety bars set just below your lowest squat depth.
Step by step
- Set the bar. In a rack, set the bar at about mid-chest height. Duck under it and place it across your upper back, on the muscles of your shoulders, not on your neck.
- Step back. Unrack it, take two or three small steps back and place your feet about shoulder-width apart, with your toes turned out slightly.
- Brace. Take a breath into your belly, tighten your abs as if bracing for a light punch, and keep your chest proud.
- Sit down and back. Start by pushing your hips back, then bend your knees. Let your knees move out in line with your toes.
- Go as deep as you can control. Many coaches teach lowering until your thighs are about parallel to the floor. If your back rounds or your heels lift, you have gone past your control. Stay a little higher.
- Stand up. Push the floor away with your whole foot and drive your hips and shoulders up together. Breathe out as you pass the hardest part.
Finding your stance
There is no single perfect foot position. Most people squat comfortably with their feet about shoulder-width apart and their toes turned out by roughly 15 to 30 degrees. Try a few positions with a bodyweight squat and choose the one where your knees and hips feel smooth and you can keep your heels on the floor.
- Narrower stance: can feel more like a straight-up squat and work the front of your thighs more.
- Wider stance: often feels more stable and gives more room for your hips.
- Toes forward or out: let your hip structure decide. Your knees should follow the direction of your toes.
Breathing and bracing
Before you descend, take a breath into your belly (not just your chest) and tighten your abs and sides as if you were about to be nudged in the stomach. Hold that tension while you go down and come back up, then breathe out at the top. This helps keep your spine stable under load. If you have high blood pressure or a heart condition, talk to your doctor before holding your breath during heavy lifting.
Squat options at a glance
| Option | Best for | Notes |
|---|---|---|
| Bodyweight squat | Learning the movement, warm-ups | No equipment needed |
| Box squat | Learning depth and control | Sit back to touch a box or bench at the bottom, then stand |
| Goblet squat | Most beginners | The weight in front helps you stay upright |
| Barbell back squat | Building leg strength with heavier loads | Needs a rack and safety bars |
| Leg press | When you want a supported movement | Learn it in our machines guide |
Common mistakes and quick fixes
| Mistake | What to try |
|---|---|
| Heels lift off the floor | Slow down, put a thin plate under your heels or work on ankle mobility, and reduce the weight. |
| Knees cave inward | Think about pushing your knees out in line with your toes. Lower the weight. |
| Chest drops and back rounds | Look at a spot a little ahead on the floor, brace harder and do not go deeper than you can control. |
| Hips shoot up first | Lower the weight and do goblet squats until the movement feels smooth. |
| Weight is too heavy | You should finish every set feeling that you could have done 2 or 3 more reps. |
Sets and reps
A summary of the ACSM position stand for novice lifters suggests 1–3 sets of 8–12 repetitions with 1–2 minutes of rest between sets. A good starting point is 3 sets of 8–10 reps. Read our guide on sets, reps and rest, and when it feels easy, add a small amount of weight using progressive overload.
A simple six-week path
| Weeks | What to do |
|---|---|
| 1–2 | Bodyweight squats, 2 × 10, three days a week. Focus on smooth movement. |
| 3–4 | Goblet squats, 3 × 8–10, with a light dumbbell. |
| 5–6 | Heavier goblet squats, or barbell squats with just the bar, 3 × 8–10. |
Add weight only when you can complete all your reps with good form and 2–3 reps left in the tank. Read more about progressive overload.
Safety checklist
- Warm up first. Our warm-up routine takes about ten minutes.
- Always use safety bars in the rack, or a spotter, with a barbell.
- Wear flat, stable shoes.
- If your knees, hips or back hurt, stop and see a professional.
Frequently asked questions
Should my knees go past my toes?
Some forward movement of the knees is a normal part of a squat, especially when you keep your heels down and stay upright. What matters is that the movement feels smooth, controlled and pain-free. If you feel pain in your knees, stop and ask a healthcare professional.
How deep should I go?
As deep as you can go with control, your heels down and your back flat. Many coaches teach lowering until your thighs are about parallel to the floor. You may need to work up to this over several weeks.
Do I need lifting shoes or a belt?
No. Flat, stable shoes are enough, and beginners do not need a belt. Build your technique and strength first.
How often should I squat?
Two or three times a week fits the 2–3 total-body sessions suggested for novices. Allow at least a day of rest between heavy sessions.
A written guide cannot see you. If you can, ask a qualified coach to watch a set or two, or film yourself from the side and compare it with the pictures here.