The King of Lifts: The Perfect Squat Form

The squat is, without a doubt, the king of all exercises. It is a fundamental human movement, a full-body expression of strength and power that builds powerful legs, a rock-solid core, and a resilient, athletic physique. When performed correctly, the squat is the single most effective exercise for building overall strength and muscle. But when performed incorrectly, it is a fast track to injury and frustration.

Mastering the perfect squat is a non-negotiable for any warrior who is serious about their strength. It is the foundation upon which all other athletic qualities are built. This is your guide to mastering the perfect squat form, identifying common mistakes, and building the powerful lower body you desire.

The Perfect Squat: A Step-by-Step Guide

1. The Setup: Stand with your feet slightly wider than shoulder-width apart, with your toes pointed slightly out. The bar should be resting on your upper back (traps), not on your neck. Grip the bar firmly with your hands, and pull it down into your back to create tension. Your chest should be up, your core braced, and your gaze forward.

2. The Descent: Initiate the movement by breaking at your hips and knees simultaneously. Think about sitting back and down between your legs. Keep your chest up and your back straight. Your knees should track in line with your toes. Lower yourself with control until your hips are below your knees (breaking parallel). This is the standard for a full-depth squat.

3. The Ascent: Drive through your heels to explode out of the bottom of the squat. Your hips and chest should rise at the same time. Maintain a braced core and a straight back. At the top of the movement, squeeze your glutes to fully extend your hips.

Common Mistakes and How to Fix Them

Mistake #1: Not Squatting Deep Enough

This is the most common squat mistake, and it is driven by ego. Quarter-squats and half-squats do not count. If you’re not breaking parallel, you’re not getting the full benefits of the exercise, and you’re putting unnecessary stress on your knees.

•The Fix: Leave your ego at the door. Lower the weight and focus on hitting full depth on every single rep. If you have mobility issues that are preventing you from squatting deep, work on your hip and ankle mobility.

Mistake #2: Knees Caving In (Valgus Collapse)

When your knees cave in during a squat, it puts a tremendous amount of stress on your knee ligaments. This is often caused by weak glutes and tight hips.

•The Fix: Think about spreading the floor with your feet. This will activate your glutes and help to keep your knees tracking in line with your toes. You can also place a light resistance band around your knees to provide a tactile cue to push your knees out.

Mistake #3: Rounding Your Back

A rounded back during a squat is a serious safety issue that can lead to a back injury. It is often caused by a weak core or poor mobility.

•The Fix: Brace your core as if you’re about to take a punch to the gut. Keep your chest up and your gaze forward. If you’re still rounding your back, it may be a sign that the weight is too heavy.

Mistake #4: Lifting Your Heels

Your heels should stay planted on the ground throughout the entire squat. If they are lifting, it’s a sign that you have poor ankle mobility or that your weight is shifted too far forward.

•The Fix: Focus on driving through your heels. You can also try squatting in weightlifting shoes, which have an elevated heel that can help with ankle mobility. If you don’t have weightlifting shoes, you can place small plates under your heels.

The Path to a Mighty Squat

The squat is a complex movement that requires a combination of strength, mobility, and coordination. It takes time and practice to master. Be patient, focus on perfect form, and don’t be afraid to ask for help. A few sessions with a qualified coach can be invaluable for correcting your form and setting you on the path to a mighty squat.

Ready to Claim Your Throne?

The squat is the king of lifts for a reason. Master it, and you will build a foundation of strength that will carry over to every other aspect of your life. You will build powerful legs, a strong core, and the unshakeable confidence that comes from conquering a truly challenging movement.

If you’re ready to master the king of lifts and build a body that is as strong as it is impressive, we’re here to help you claim your throne. Book a FREE consultation today and let’s build your kingdom of strength together.