Proper Squat Technique
Created by Cheli
Step‑by‑step checklist to perform a basic bodyweight squat with correct form.
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Checklist Items (13)
Warm up
Do 5 minutes of light cardio and dynamic leg stretches.
Set stance
Stand with feet shoulder‑width apart, toes slightly turned out.
Align knees over toes
Ensure knees track in line with the second toe.
Engage core
Tighten abdominal muscles to stabilize spine.
Initiate descent
Push hips back and bend knees to lower body.
Keep chest up
Lift chest and look forward to maintain upright torso.
Maintain neutral spine
Avoid excessive arching or rounding of the back.
Reach depth
Lower until thighs are at least parallel to the floor.
Check knee alignment
Verify knees do not collapse inward; keep them outward.
Avoid toe‑knee crossover
Prevent knees from extending far past the toes.
Ascend
Drive through heels to return to standing.
Squeeze glutes at top
Contract glute muscles fully when standing.
Keep core engaged
Maintain abdominal tension throughout the lift.
Breathing
Inhale on the way down, exhale on the way up.
Repetition
Perform desired number of reps with consistent form.
Start with 2 sets of 10‑15 reps
Beginner range to build technique and endurance.
Rest 60‑90 seconds between sets
Allow adequate recovery while keeping muscles warm.
Cool down
Stretch quads, hamstrings, and glutes after finishing.