• Ryan

How To Squat. Correct Set Up And Technique For The Perfect Squat

Updated: Jul 1

The squat is one of the most important exercises you can do. If you’re not doing it, that needs to change ASAP.

The squat is the king of lower body training. If you want to develop your quads, hamstrings and glutes, as well as having good hip mobility and good ankle mobility and not forgetting a solid core, then you need to get squatting.

Now there are many different types of squats. You can squat just using your body weight, back squat, front squat, over head squat, goblet squat and more.

For the purpose of this, I’m going to look at the barbell back squat as it’s the most commonly done.

Though you should note that a lot of the key principles are the same regardless of what type of squat you are doing. The only difference in the techniques is how your body is loaded. Now this will effect some things such as how upright your body is but the vast majority will translate over to any technique.


I’m going to get this out of the way now because I know some people will read this and come off the worst line in the world which is, “I can’t squat. It hurts my knees.”

Hearing that as a cop out for not squatting drives me crazy!

And as someone who has had bad knee injuries in both knees, it is not a valid excuse!

I have barely any cartilage left in one knee and torn the MCL in the other. All at a young age and was told to give up martial arts and I’d never fight again. Since then I have fought multiple times and even taken up new martial arts and I lift weights and I run.

So bad knees excuse aren’t gonna fly.

Now obviously there are people who have legit issues and movement can be difficult or uncomfortable. But even if you’re elderly and bad knees, you can still squat to some degree. Just probably not a good idea to load a bar up and squat.

If you do have knee issues, think about why that is.

Do squats hurt your knees?

Or is that you could be overweight and putting more stress on your joints.

Or the muscles that are used are very weak and tight and maybe then put more stress on certain areas more than others.

Do you have good technique so you know how to make sure you don’t load you knees too much when doing squats or lunges?

Chances are for a lot of people, squatting is the issues. It just shows issues that are underlying and now that your body’s have to work to squat, that those issues are exposed.