Guide8 min read
How to Squat: Complete Form Guide for Deeper, Heavier Squats
Learn how to squat with proper form. Setup, descent, ascent, common mistakes, and cues for a stronger, safer squat.
Recommended: Rogue Echo Bar 2.0
28.5mm shaft, medium knurl, cerakote finish. The most versatile barbell for any exercise.
Shop Rogue Echo Bar - $195Muscles Worked
- ● Quadriceps
- ● Glutes
- ● Hamstrings
- ● Core
- ● Erectors
Benefits
- ✓ Builds lower body strength
- ✓ Improves core stability
- ✓ Increases athletic performance
- ✓ Enhances mobility
How to Perform
Step-by-Step
- Set bar at chest height
- Grip and position bar on traps
- Brace core and unrack
- Lower to parallel or below
- Drive through heels
- Lock out hips and knees
Common Mistakes
- Rounding the back under load
- Using too much weight too soon
- Not bracing the core properly
- Poor bar path and control
Programming Tips
Sets & Reps
For strength: 3-5 sets of 3-5 reps. For hypertrophy: 3-4 sets of 6-12 reps. For endurance: 2-3 sets of 15-20 reps. Rest 2-3 min for strength, 60-90s for hypertrophy.
Progression
Add 5 lbs when you can complete all sets and reps with good form. Use linear progression for beginners, then switch to intermediate programming after 3-6 months.
Frequency
Train each movement pattern 2x per week for optimal results. Squat and deadlift can be trained 2-3x per week with proper recovery management.