How do you squat properly?

The squat is one of the most natural movements there is. You do it every time you sit down, pick up a toddler or reach for the bottom shelf of the fridge. Doing it on purpose, with good control, is simply a tidier version of something you already know.

The basic squat, step by step

1. Stand with your feet around hip to shoulder width apart. Turn your toes out slightly, whatever feels natural.
2. Brace gently. Stand tall, take a breath, and lightly tighten your middle as if someone were about to poke your belly.
3. Sit back and down. Bend at the hips and knees together, as if lowering onto a chair behind you.
4. Knees follow toes. Let your knees travel forward and out in the same direction as your toes, rather than collapsing inwards.
5. Heels down. Keep your whole foot on the floor, with weight spread across heel and forefoot.
6. Chest up, eyes forward. Your body will lean forward a little; that is normal. Avoid folding right over.
7. Go as low as feels comfortable and controlled, then push through your whole foot to stand back up.

The NHS's beginner strength exercises include a supported mini-squat holding the back of a chair, bending the knees as far as is comfortable with the knees facing forward over the big toes, and a sit-to-stand from a chair. Both are excellent ways to learn the movement.

Should your knees go past your toes?

The old rule that your knees must never pass your toes is still repeated in gyms, but research has questioned it. A 2023 review in the Journal of Clinical Medicine, which looked at what happens when forward knee travel is limited, concluded that restricting this natural forward knee movement is likely not an effective strategy for healthy trained people.

In practice: let your knees go where they naturally go, as long as they travel in line with your toes and your heels stay down. If you have a knee problem, ask a physiotherapist how to squat with it.

Why squats look different on different people

The same review notes that body proportions change what a good squat looks like. People with longer lower legs and a shorter torso tend to need their knees to travel further forward to stay balanced, while others can keep a more upright shin. Ankle mobility matters too: stiff ankles limit how far the knees can come forward, and a slightly wider stance can make things easier.

So:

• Experiment with stance width and toe angle until it feels steady.
• Don't copy someone else's depth. Some people sink low with ease; others find a comfortable bottom position higher up.
• Elevate the heels slightly on a small plate or wedge if your ankles are stiff and your heels lift.
• Hold a counterweight such as a light kettlebell at your chest; many people find it helps them sit back and stay upright.

Common wobbles, and fixes

• Heels lifting: widen your stance, turn the toes out a touch, or try a small heel lift.
• Knees caving in: think about spreading the floor apart with your feet.
• Losing balance backwards: hold your arms out in front, or hold a weight at your chest.
• Rounding at the bottom: stop a little higher, where you can keep your back in a comfortable position.

Ways to practise

• Box or chair squats: sit down lightly onto a chair or bench and stand up again. The chair tells you your depth.
• Goblet squats: a light weight held at the chest, a favourite for learning.
• Squat holds: rest in a comfortable deep squat for a few breaths, holding a door frame if needed.

When you want to add weight, our guide to how heavy to lift helps you choose sensibly.