February 15, 2023

Proper Squat Form: A Guide to Avoiding Injury and Maximizing Benefits

Squats are one of the most popular and effective exercises for building lower body strength and power. However, performing them with improper form can lead to injury and may not yield the desired results. In this article, we will discuss the proper squat form to help you perform this exercise safely and effectively.

Starting Position

  • Stand with your feet shoulder-width apart, toes pointed slightly outward.
  • Keep your chest up and your core engaged.
  • Hold your arms straight out in front of you, parallel to the ground.


  • Begin by pushing your hips back as if you were sitting in a chair.
  • Keep your weight on your heels and your knees aligned with your toes.
  • Lower your body until your thighs are parallel to the ground.
  • Keep your back straight and your chest up throughout the movement.


  • Push through your heels to lift your body back up to the starting position.
  • Keep your core engaged and your chest up.
  • Do not lock out your knees at the top of the movement.

Common Mistakes to Avoid

  • Allowing your knees to collapse inward: This puts unnecessary stress on your knees and can lead to injury. Keep your knees aligned with your toes throughout the movement.
  • Arching your back: This can put undue stress on your lower back. Keep your core engaged and your back straight throughout the movement.
  • Lifting your heels: This shifts the weight to the balls of your feet and can cause you to lose balance. Keep your weight on your heels throughout the movement.


Proper squat form is essential for avoiding injury and maximizing the benefits of this exercise. By following the steps outlined in this article, you can perform squats safely and effectively. Remember to start with light weights and gradually increase the weight as your form improves. With practice, squats can help you build a strong and powerful lower body.