HOW TO DO A PROPER SQUAT: A COACH’S GUIDE TO BUILDING CONFIDENCE, STRENGTH & GREAT FORM

Published: 22/12/2025 | By: Emma Kirk-Odunubi

Emma Kirk-Odunubi works with people at every stage of their fitness journey, and one thing she hears all the time is this: squats feel intimidating. Whether it’s worrying about getting injured, lacking confidence, or just not knowing what “good form” is supposed to feel like, it’s easy for the squat to become a sticking point. In this article, the Sports Direct ambassador breaks it down in a simple, no-nonsense way to help you squat safely, confidently, and with purpose.

If you’re starting (or restarting) your fitness journey this year, let me put this simply: learning to squat well is one of the best gifts you can give your body. Squats build leg strength, develop full-body stability, improve mobility, and translate directly into real life. How? Think climbing stairs, running, lifting shopping bags, and just feeling stronger day to day.

Research consistently shows that squats activate major muscle groups simultaneously: the quads, glutes, hamstrings, core and even the upper back. This not only makes them time-efficient but also incredibly functional (Escamilla, 2001). For beginners, this is gold. You get a huge return on effort with just one exercise.

But here’s the thing no one tells beginners enough: Your squat doesn’t need to look like anyone else’s.

Not your friend’s. Not your coach’s. Not the person on Instagram with the world’s perfect mobility.

Your squat will be shaped by your mobility, your strength, your confidence, and yes – your bone structure. Let’s break it down properly.

STEP-BY-STEP SQUAT TECHNIQUE

1. Starting Stance & Foot Placement

Here’s where people usually overcomplicate things. You’ll see diagrams telling you to stand hip-width or shoulder-width apart. Great in theory, but our bodies aren’t “copy-and-paste” templates.

Start with this:

• Stand with feet roughly shoulder-width apart
• Turn your toes out slightly (around 5–20 degrees) but choose what feels natural for your hips
• Before you do anything, wiggle your toes to remind yourself to keep the weight across the whole foot, not just the heels

Now, from my own experience: For years I squatted with my feet slightly wider because I thought it was the “strong” stance. It felt awkward, like my hips were fighting me. When I brought my stance in narrower, suddenly depth felt more accessible and my squat felt more stable. This is why I say: you have permission to find YOUR stance.

A quick note on long femurs

If you have long femurs (thigh bones), you may naturally lean forward more or feel like depth is harder to hit. This isn’t “bad form” – it’s biomechanics. Research shows limb length affects torso angle and hip-dominant versus quad-dominant loading (Hartmann et al., 2013).

So if you lean forward a bit more? Totally normal. If you need a slightly wider stance to hit depth? Also normal. Your bones aren’t going to change, but your technique can adapt.

2. Engage Your Core & Set Your Upper Body

Think: “Zip up the core, ribs down, chest tall.”

You don’t want your back rigid and over-arched, nor do you want it collapsing forward. Start by taking a breath in, brace your core as if someone’s about to poke your sides, and gently pull your ribcage down (not flared upwards).

This is your squat’s “home base”.

3. Lowering Your Hips Safely (Depth, Knees, Control)

Now, we squat.

• Sit back and down at the same time
• Let your knees travel forward over your toes as you squat down – this is safe and supported by current research (Schoenfeld, 2010)
• Keep your chest up enough to maintain your spine position without forcing verticality

For depth, the goal is usually hips below parallel – but only if it feels safe and controlled. If you are competing in something like HYROX now or in the future, drilling this depth is a key component.

Some people hit depth easily; some need time. Most beginners should focus on:

• Maintaining balance
• Keeping knees tracking over toes
• Controlling the descent

And here’s the cue I swear by: “Start by going to the depth you can control, not the depth you wish you had. With consistency, you can strive towards it.”

4. Standing Back Up

This is where the power happens.

• Drive through your mid-foot (not just your heels)
• Think of pushing the floor away
• Imagine your hips and chest rising together, not your hips shooting up first

Finish tall with the glutes squeezed gently, not aggressively. You’re not trying to crack walnuts.

5. Breathing & Bracing Tips

This makes everything safer.

• Inhale and brace before you descend
• Hold a gentle brace at the bottom
• Exhale as you stand

Think of it as building internal pressure to protect your spine – supported by research on intra-abdominal pressure and spinal stability (Stokes et al., 2011).

COMMON MISTAKES TO AVOID (THE ONES I COACH MOST OFTEN)

1. Knees Caving Inwards

Very common, especially as fatigue hits. Usually this is a mix of hip strength, foot pressure, and lack of awareness.

Cue: “Push the floor apart” or “Show me the logo on your shorts.”

2. Rounding the Back

This usually happens when depth is forced, weight is too heavy, or bracing isn’t strong. Reduce range of motion, improve bracing, or use a variation like goblet squats.

3. Lifting Heels Off the Ground

This tends to mean limited ankle mobility or that you’re shifting forward. Try elevating your heels on small plates or bringing your stance in slightly.

SQUAT VARIATIONS FOR BEGINNERS (AND WHY THEY MATTER)

1. Bodyweight Squats

Low-risk and perfect for learning your mechanics. Great for beginners to build awareness, mobility, and rhythm before adding load.

2. Goblet Squats (Dumbbell or Kettlebell)

One of my favourites for beginners. Holding a weight at your chest encourages a more upright torso, improves bracing, and makes depth easier.

Useful for learning how to “sit between your legs” rather than folding forward.

3. Box Squats

Brilliant for beginners who feel nervous about depth or balance. The box gives a target, teaches control, and helps you learn hip engagement.

It also removes the fear of “What if I can’t get back up?”

4. Back Squats

The most iconic squat, but not always the best starting point. The barbell loads the spine and requires more stability and coordination.

Start here only when bodyweight and goblet squats feel confident.

5. Front Squats

These shift the weight forward, forcing a more upright torso and strong core brace. They’re quad-dominant and fantastic for runners (hello, knee-drive strength).

But they require more mobility and can feel harder to learn – so don’t rush.

PROGRESSION TIPS (HOW TO GET STRONGER SAFELY)

• Add weight slowly; 2.5–5 kg increases are plenty
• Increase reps or sets gradually, not both at once
• Keep at least 1–2 reps in reserve (RIR) so you’re not grinding every set
• Move from bodyweight → goblet → box → barbell

Progression is meant to be steady, not heroic.

SAFETY & INJURY PREVENTION

If something feels sharp, pinchy, unstable, or just “off”, pause. Pain isn’t a badge of honour – it’s feedback, so listen to it.

And here’s something I’ll always emphasise: If you don’t feel safe under a barbell yet, staying with dumbbell or kettlebell variations is more than fine. Goblet squats, split squats, front-loaded squats – all of these build incredible strength and confidence.

Seek a professional if:

• Pain persists
• You feel unstable with load
• Your knees or back consistently limit movement

A good coach will spot technique tweaks in seconds that you may not feel yourself.

CONCLUSION

The squat isn’t just a gym exercise – it’s a foundational movement that builds strength, confidence, and capability in every part of life. When you take the time to learn it properly, everything else becomes easier: running, lifting, daily movement, and your overall training journey.

Remember:

• Find the stance that suits your body
• Take your time progressing – there’s no rush
• Use variations that build your confidence
• Above all, train consistently

Your strongest squat doesn’t happen in week one. It comes from showing up, learning your body, and giving yourself the space to grow.