Variations — what changes
High-bar
Bar sits on top of the traps.
More upright torso, more knee bend — more quads.
Low-bar
Bar sits lower, across the rear shoulders.
More forward lean and hip bend — more glutes, hamstrings and lower back. Most people can lift more this way.
Front squat
Bar across the front of the shoulders, elbows high.
Most upright — heavy on the quads and upper back, easier on the lower back. You'll lift less.
Goblet squat
Hold one dumbbell or kettlebell at your chest.
The easiest way to learn squat depth and posture.
Wide stance
Feet wider than shoulders, toes turned out more.
More glutes and inner thighs (adductors).
Pause / box squat
Hold 1–2 s at the bottom, or sit briefly onto a box.
Takes away the bounce — builds strength out of the hole and teaches control.
Setup
- Step under the bar, grip it evenly, squeeze your upper back tight to make a shelf.
- Unrack, take two or three steps back, feet about shoulder width, toes turned out 15–30°.
- Big breath into your belly and brace before each rep.
Doing the rep
- Break at the hips and knees together; knees travel out in line with your toes.
- Go as deep as you can while keeping your back neutral — hip crease below the knee if you can.
- Drive up through your whole foot and keep your chest up.
Common mistakes
- Knees caving inward on the way up.
- Heels lifting off the floor.
- Lower back rounding at the bottom ("butt wink") under heavy load.
Stop if something hurts sharply. When you're learning a lift, start light and film a set from the side to check it.
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