How to Do Squats Like a Pro

Squats are referred to as the “king of all exercises” for good reason. This compound movement builds power, strength, and endurance while shaping your legs and buttocks. On top of that, it stimulates the release of anabolic hormones, such as testosterone and HGH. 

But doesn’t the squat hurt your back or knees? After all, we all have a friend or two who got injured while squatting. 

You see, this movement requires a perfect lifting form. Poor posture, knees moving inward, and other squatting mistakes can lead to painful injuries. But that goes for any exercise, not just the squat. 

Even if you have back or knee problems, you can still do this movement. From single-leg squats to front squats and hack squats, there are dozens of variations you could try. Some appeal to beginners and intermediate lifters, while others require a solid foundation. 

Trying to get leaner? Squat! This whole-body movement can be modified for cardio and HIIT routines. Squat jumps, box squats, and other plyometric squats will skyrocket your heart rate and get your body into fat-burning mode. 

Regardless of your training goals, learning how to squat properly should come first on your list. Today we’ll share our favorite squatting techniques and common mistakes as well as the best ways to do this exercise. 

Let’s dive in! 

Want Massive Gains? Squat! 

Squats are not just for those who want massive quads. This functional movement hits nearly every muscle while building strength and power. It’s a full-body exercise that can boost athletic performance, increase your range of motion, and protect against injuries. 

The primary muscles targeted in a squat are the quads, glutes, and hamstrings. Small muscles, such as your calves, hip flexors, and adductors, come into play as well. Furthermore, this exercise strengthens your core, including the rectus abdominis, transverse abdominis, and obliques. 

If you use a barbell or dumbbell when squatting, you’ll get a full-body workout. Your chest, back, arms, abs, shoulders, legs, and glutes will work together to keep you in balance while moving the weight. 

Did you know that squats are just as effective as the plank for building core strength? 

According to a 2018 study in the Journal of Human Kinetics, squatting and planking activate the obliques and rectus abdominis to a similar extent. 

Squats, however, are more effective than planks at activating the erector spinae, a group of muscles that supports the spine. 

By strengthening your core and lower body muscles, you’ll be better able to exercise with correct form, posture, and balance. This can reduce your risk of injuries and help you get the most out of your workouts. 

Impact on Bones, Tendons, & Ligaments

Squats also make your bones, tendons, and ligaments stronger, points out the American Council on Exercise. Over time, this exercise can improve running time, jump height, and overall sports performance. 

As mentioned earlier, bodybuilders and powerlifters are not the only ones who benefit from squatting. Any athlete can and should incorporate this movement into his routine. 

A 2016 study published in the Journal of Sports Science and Medicine has found that jump squat training can significantly increase countermovement jump, sprint performance, and isometric force. Therefore, it has positive effects on different aspects of sports performance, not just hypertrophy. 

Do Squats Increase Testosterone? 

Need one more reason to do squats? 

As it turns out, compound movements raise testosterone and human growth hormone (HGH) levels, resulting in greater strength, power, and fat loss.

The squat is no exception. 

A study featured in the Journal of Strength and Conditioning Research compared the effects of free weight and machine weight exercises on acute hormonal response. Subjects performed six sets of 10 reps of either squats or leg presses at a similar intensity. 

Squats increased their testosterone and HGH levels to a greater extent than the leg press. These effects occurred in as little as one week. 

Research Studies

Research shows that barbell squats and other high-power exercises stimulate the release of anabolic hormones and hence promote hypertrophy.

Although the effects are more pronounced in young men, older men can reap the benefits too, according to the Journal of Applied Physiology. 

For best results, perform about six sets of barbell squats at high intensity. This approach has been shown to increase HGH, cortisol and IGF-1 levels, resulting in muscle growth and faster recovery. 

While there still is a lot to be learned about the connection between exercise and hormones, most studies confirm the above findings. Squats alone won’t make a huge difference, but they can have a significant impact when combined with other heavy lifts.

Your diet and lifestyle habits matter too. 

If you’re trying to raise your levels, add compound movements to your training routine. Chest and shoulder presses, deadlifts, push-ups, pull-ups, and squats are all a great choice. Consider using a natural testosterone booster to maximize anabolism. 

Master the Squat in 5 Easy Steps 

There are dozens of ways to do a squat, and each requires a different technique. Most variations follow the same principles, though. 

If you’re a newbie, start with the bodyweight squat before moving on to more advanced versions. Poor lifting form can lead to debilitating injuries, so don’t take unnecessary risks. 

Here’s how to squat correctly: 

1. Stand up straight with your feet shoulder-width apart and your toes slightly out. Squeeze your abs and glutes. 
2. Bend at the hips and knees to initiate the movement. 
3. Slowly bring your hips back and bend your knees forward. Maintain a neutral spine and keep your chest up. Look straight in front of you. 
4. Continue to lower your body with a slow, controlled movement until your thighs are parallel to the floor. 
5. With your abs braced, push through your heels to return to the starting position. Repeat. 

Keep these things in mind to ensure proper form when squatting:

• Put most of your weight into your heels, not your toes. 
• Use a medium-to-wide stance if you have a short back. 
• Opt for a medium stance if your torso is long. 
• A wider stance allows your upper body to stay more upright, increasing glute recruitment. This kind of stance works best for those with long femurs. 
• When doing barbell back squats, use a medium-to-wide grip if you have shoulder pain or previous injuries. 
• Keep your glutes squeezed and your abs tight throughout the movement. 
• As you lower your body, try pushing your knees slightly outward. 
• Deep squats have their perks, but they put additional stress on the hip joints and may compromise lumbar stability. To stay safe, push your hips back until your knees form a 90-degree angle. 
• If you’re using a barbell, dumbbells, or kettlebells, use a wider stance for better support. 
• Use a slow, controlled movement at all times. 

Beginner Squat Progressions 

Although bodyweight squats are pretty straightforward, not everyone feels comfortable performing the movement. Beginners and those who carry extra pounds or have mobility issues may struggle to do this exercise correctly. 

That’s where squat progressions can help. 

If you’re a newbie, don’t start squatting with a bar on your back from day one. This may result in injuries and keep you from training for weeks or months. Instead, try to progress at your own pace until you master proper squatting form. 

Australian Fitness Academy

The Australian Fitness Academy recommends the following squat progressions: 

• Wall squats with a stability ball, which allow for improved balance and posture
• Bodyweight squats 
• Barbell front squats 
• Goblet squats, which are ideal for introducing weight into your squatting routine
• Barbell back squats 

There are dozens of other squat progression sequences you may try. It all comes down to your fitness level and what equipment you have at hand. 

Let’s see another example: 

• Wall squats
• Bodyweight squats
• Goblet squats
• Barbell front squats
• Kettlebell front squats 
• Barbell back squats 

Barbell Front Squat

The barbell front squat, for example, requires placing the bar just above your clavicles. Use your hands to keep it in place. The ends of the barbell should rest on your shoulders.

Follow these steps to do the barbell front squats correctly: 

1. Stand with your feet shoulder-width apart. Keep your toes slightly out. 
2. Place the barbell on the anterior delts, with your elbows high and your abs braced. 
3. Cross your arms and place the hands on top of the bar. Your upper arms should be parallel to the ground. 
4. Push your hips back and your knees forward. Maintain a neutral spine. 
5. Descend until your thighs are parallel to the floor. 
6. Slowly return to the starting position and repeat.

How to Do the Barbell Back Squat 

Without a doubt, the barbell back squat is one of the most popular lower body exercises out there. It’s particularly effective for the quads, but it also targets your glutes, adductors, hamstrings, back, and core muscles. 

Once you know how to do bodyweight squats with perfect form, it’s time to add weight. 

Except for the fact that you’ll have a bar on your back, the basic movement is pretty much the same as for the bodyweight squat. 

• Set the squat rack hook height at the shoulder level. 
• Add weight to the barbell. 
• Stand with your feet wider than shoulder-width apart and grab the bar with your hands. 
• Position yourself under the bar, squeeze your shoulder blades together, and un-rack the barbell. Brace your abs. 
• Take a few steps back and push your hips backward. 
• Lower your body until your knees are bent at 90 degrees, squeeze your glutes, and stop for 1-2 seconds at top of the movement. 
• Push through your legs and heels to return to the starting position. Repeat. 

Again, it’s important to keep your chest up and your back straight throughout the movement. Pick an imaginary point on the wall in front of you and focus on it when squatting. This will keep you from dropping your chin toward the chest. 

As a rule of thumb, keep your heels flat on the floor and don’t let your knees drift in. Pay attention to your back as well. 

Avoid These Common Squatting Mistakes 

Common squatting mistakes, such as arching your back or swinging your torso, can lead to painful injuries. Herniated discs, ankle sprains, and lower back pain are just a few to mention. That’s why maintaining a correct lifting form is paramount. 

Beware of the following mistakes when squatting: 

• Asymmetrical bar placement
• Asymmetric lift-off
• Exaggerated forward movement of the knees
• Inward movement of the knees
• Failure to reach proper depth 
• Pushing the abs down, not out
• Retracting the lats and pulling the elbows into your sides
• Not stabilizing the spine
• Flexing your neck
• Wearing knee caps — This is perfectly fine if you’re a pro powerlifter. However, as a bodybuilder, you don’t need knee caps. These accessories inhibit proper ankle flexion and movement, causing the muscles that stabilize your knees and ankles to become weak.

The Golden Rule?

What about the “golden rule” saying that you should always keep your knees in line with your toes? Well, it’s just a myth. 

According to the National Federation of Professional Trainers (NFPT), this rule only applies to beginners. 

As you progress and get stronger, your squat depth increases. In this case, your knees will likely move past your toes. Trying to keep them in line with your toes may lead to injuries. 

Squat depth depends largely on the muscles targeted. Knee position affects the activation of the quads and glutes, according to a study published in the Journal of Sports Medicine. 

The highest overall muscle activation was observed in isometric back squats with a 90-degree knee angle. A 140-degree angle, on the other hand, produces the lowest overall muscle activation of the vastus lateralis and glutes only. 

And, of course, one of the biggest mistakes is not getting the proper recovery that your body needs. Vintage Bliss™ is a sleep aid designed to allow your body to recover faster and stimulate muscle growth and repair.

Try Different Squat Variations 

Now that you know how to do squats, try more advanced variations to hit your muscles from different angles and prevent plateaus. The classic barbell squat isn’t your only option. 

Front squats, for example, are an integral component of Olympic lifts and CrossFit routines. Compared to the back squat, this version makes it harder to cheat and puts greater emphasis on your quads and upper back muscles. 

Zercher squats help increase strength in your core and upper body. They also put less stress on your spine, making them suitable for those with back pain. 

Unilateral movements, such as Bulgarian split squats, are ideal for addressing strength imbalances and stimulating hypertrophy. These exercises can improve your balance and allow you to overload your muscles without lifting a lot of weight. 

Eager to find out more? Add these squat variations to your muscle-building routine:

• Single-leg squats
• Pistol squats
• Sumo squats
• Goblet squats
• Anderson squats
• Overhead squats
• Hack squats
• Lateral squats
• Prisoner squats
• Farmer squats

If you’re trying to lose fat, try the following squat variations — they’re perfect for HIIT and full-body circuits: 

• Jump squats
• Squat tuck jumps
• Box squats
• Squat jacks
• Skater squats
• Box jump to squats

Get the Most Out of Your Squats 

Whether you’re a newbie or a pro lifter, squats should be a key part of your training plan. When performed correctly, this functional movement can make you stronger and improve your overall fitness. Plus, it’s a natural movement pattern that you already use in your daily life. 

Start small and increase the weight as you progress. Take your time to work on your mobility and balance, experiment with different squat variations, and practice the bodyweight squat at home. Use a lifting belt only for the heaviest sets.

Tom Platz, a Golden Era legend & Old School Labs Ambassador, is famous worldwide for his massive & impressive legs. Despite weighing less than 230 pounds, he was always able to squat very heavy & even 600 pounds just a couple of years ago! Here is a link to how he did squats and leg day.

His motto was: the harder, the better.

In the meantime, check out the best leg workouts and exercises for inspiration! We’ll show you exactly what you need to do to get bigger quads and hamstrings. 

How often do you do squats? Do you have any tips for mastering this classic movement? Share your go-to strategies below!