The squat is a fundamental exercise, but achieving perfect form can be challenging. This checklist will help you identify the key components of a proper squat and ensure you’re maximizing your results.
First, consider bar placement. For a high-bar squat, position the bar across your upper traps. This variation emphasizes quadriceps development. For a low-bar squat, lower the bar 2 to 3 inches, shifting the focus to the glutes and lower back.
Next, optimize your walkout. Minimize wasted energy by taking only the necessary steps: one step to clear the rack, a second to align your feet, and a third for minor adjustments if needed.
Stance width is also crucial. While both narrow and wide stances have their benefits, a shoulder-width stance with slightly externally rotated feet is generally ideal for most individuals.
High-bar squat and low-bar squat comparison.
Achieving sufficient depth is essential for maximizing muscle growth. Aim to break parallel, where your hip crease descends below your knee joint. While slight variations won’t negate your gains, achieving proper depth is crucial, particularly in powerlifting competitions. Squat shoes and ankle mobility exercises can assist in achieving greater depth if you’re struggling. Reducing the weight can also allow you to reach the required depth with proper form.
Finally, pay attention to the bar path. Ideally, the bar should travel in a straight vertical line over the mid-foot. While slight deviations are acceptable, strive to maintain balance and control throughout the movement.
Correct squat depth with hip crease below knee joint.
By focusing on these five key elements—bar placement, walkout efficiency, stance width, depth, and bar path—you can refine your squat technique and unlock its full potential for strength and muscle development.
