Perfect Squat Form Explained: Step-by-Step Cues for Stronger, Safer Squats

Let’s clear something up right away:

The squat is not just a lower body movement — it is a whole-body movement.

If you’ve ever felt your squat fall apart even though your legs felt strong, this is why. Squats don’t fail because of legs alone. They fail because something else in the body stops doing its job.

A good squat is your entire body working together — feet, hips, core, upper back, and even your breathing. Miss one piece, and the whole lift feels off.

Let me walk you through how to squat properly, from the ground up, the same way I’d explain it to a client on the gym floor.

Why Squat Technique Actually Matters

Most people treat squats like a leg exercise. They think, “If my legs are strong, my squat should be strong.” That’s not how it works.

Squatting is about connection and control, not just muscle strength. Your legs may create the force, but your body has to transfer that force efficiently.

That’s why I keep repeating this:

The squat is not just a lower body movement — it is a whole-body movement.

Once you understand that, your mindset around squats changes completely.

Perfect squat form

1. Start with the Feet: Your Foundation Matters

Everything begins at the feet.

A strong squat needs a stable base, and the easiest way to create that is the tripod foot stance. Think about pressing:

• Your big toe

• Your small toe

• Your heel

into the floor at the same time.

Don’t just stand on your feet — actively grip the ground. When your feet are stable, your knees track better, your hips feel stronger, and your balance instantly improves.

If your feet are sloppy, the rest of your body has no chance.

2. Toe Angle: Find What Feels Strong, Not Forced

Your toes shouldn’t be completely straight, and they shouldn’t be cranked out aggressively either.

A slight outward angle allows your hips to open naturally, helping you hit depth and feel strong at the bottom of the squat.

This isn’t about copying someone else’s stance — it’s about finding what lets your hips move smoothly. Hip position affects your torso angle and upper-body control.

3. Core Bracing: This Is Where Most People Mess Up

Here’s a line I love using:

“You cannot shoot a cannon out of a canoe.”

Your legs are the cannon. Your core is the canoe.

If your core isn’t braced properly, all the power your legs create just leaks out. That’s why strong legs don’t always equal strong squats.

How I cue bracing:

• Breathe through your mouth

• Let the air expand your stomach, not your chest

• Brace like someone’s about to punch your abs

You brace once and stay braced the entire rep. No inhaling on the way down and exhaling on the way up. The brace stays.

4. Keep Your Spine Neutral and Boring

Your spine doesn’t need to do anything fancy.

You don’t want it overextended “)” and you don’t want it flexed “(”. Just keep it in the same natural position you have when you stand tall.

If your spine changes under load, something else is compensating. A quiet, neutral spine means force is moving the way it should — from the floor, through the body, and into the bar.

5. Upper Body Still Matters (A Lot)

In movements like the front squat, the rack position can make or break the lift.

The bar should sit on top of your front delts. Yes, it may feel uncomfortable. Yes, it might feel like it’s choking you a bit. That’s normal.

A strong rack keeps your torso upright and your squat efficient. If your upper body collapses, the lift fails — even if your legs are capable.

6. Stay Tight from Top to Bottom

Start the squat by sending your hips back slightly, like you’re sitting onto a small chair — not by dropping straight down.

As you move:

• Keep pushing through your tripod feet

• Maintain tension in your hips

• Do not relax at the bottom

The bottom of the squat isn’t a resting place. It’s where control matters most.

Power doesn’t come from rushing — it comes from staying connected.

Final Thoughts

If you take only one thing from this article, let it be this:

The squat is not just a lower body movement — it is a whole-body movement.

Strong squats happen when everything works together — your feet grip, your hips drive, your core braces, and your upper body supports the load.

Slow it down. Respect the details.Squat with intent, not ego.

That’s how you build squats that are strong, safe, and sustainable.