Estimated Read Time: 3 minutes

Squats are a cornerstone of fitness—but only if you’re doing them right. Poor form or the wrong approach can do more harm than good. Here are three things to consider before you hit the squat reps.

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1. Start Slow with a Split Squat

If squats aren’t in your regular routine or you’re coming back after a break, ease into it with split squats (elevated front-foot squats).

Why?
Split squats help identify and correct imbalances between your left and right sides. The asymmetry is exposed instantly, allowing you to work on deficits while still maintaining balance and strength.

Next Step:
Once you’ve resolved the imbalance and can perform split squats evenly, you’re ready to transition back to traditional squats.

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2. Watch Your Movement Pattern

Many people unknowingly turn their squats into a dangerous hybrid of a half-squat and a deadlift. Here’s how to avoid this common mistake:

• What to avoid:
  Squatting halfway down and then hinging forward at the hips.
  This movement shifts the weight to your lower back instead of your legs.
• The danger:
  Imagine loading a barbell on your shoulders, squatting halfway down, and leaning forward to complete the movement. With heavy weight, this is a recipe for injury.

Fix It:

• Hold onto a stable object like a sink, bar, or door jamb.
• Practice sitting back into your squat with an upright posture.
• To ensure safety, place a chair behind you as a guide.

Try this squat test to find out where you can improve!

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3. Find Your Natural Stance

A squat stance that’s too wide or narrow can limit your power and cause discomfort. Here’s an easy way to find your perfect position:

The Jump Test:

1. Jump into the air three times as high as you can.
2. On the third landing, freeze and look at your feet.
3. That’s your natural squat stance—optimized for power and efficiency.

Your brain instinctively positions your feet in the most effective spot when landing. Trust it.

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Key Takeaways

• Begin with split squats to build strength and address imbalances.
• Keep your body upright to prevent the rounding of your low back, which can be dangerous with heavy load and compression.
• Use the jump test to determine your ideal squat stance.

Mastering these simple tips can make all the difference in your squat form, helping you build strength safely and effectively.

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