Squats: A Primer On Form & Technique

The squat, (alongside the deadlift) one of the most poorly performed movements I see in most gyms. Whether it’s a case over-blown ego leading to sloppy form or simply of poorly-learned technique, there is a correct way to do any exercise which will minimise the chances of injury and maximise results. 

The above picture (left to right) demonstrates correct form for the front, high-bar back and low-bar squats.

As you’ll notice, the positioning of the bar will be the determining factor influencing the angle of your back. For example, the back is angled at nearly 45 degrees in the case of the low-bar squat however, it is much closer to vertical on the front squat.

Notice how the bar remains balanced over the middle of the foot in each of the cases. Note that a proper squat will come down to parallel (as pictured) before ‘exploding’ upward. Reaching the proper depth will not only preclude you from handling weight that your body is unaccustomed to, but also ensure you’re recruiting enough muscle fibers to be stimulating physiological change.

It is important to keep the core engaged throughout the movement and to ensure that your knees do not travel TOO far over your toes. Also, both the hips and shoulders should come up at the same pace during the eccentric portion of the technique.