How to Do Squats Correctly: Perfect Form Guide for Beginners

To do squats correctly, start by standing with feet slightly wider than shoulder-width apart, toes pointing slightly outward. Keep your chest up, core engaged, and weight distributed evenly across your feet. Initiate the movement by pushing your hips back as if sitting into a chair, then bending your knees while keeping them aligned over your toes.

Descend until your thighs are parallel to the ground or as low as your mobility allows, ensuring your knees don't cave inward. Push through your heels to return to standing, squeezing your glutes at the top. Throughout the movement, maintain a neutral spine and avoid letting your knees extend past your toes, which can strain the joint.

The most frequent mistake when learning how to do squats correctly is allowing knees to collapse inward, which puts excessive stress on the knee joint and reduces glute activation. Another common error is rounding the back by looking down or failing to engage the core, leading to potential spinal injury. Many beginners also squat too shallow, missing the full range of motion benefits.

Other mistakes include rising onto toes instead of keeping feet flat, which shifts weight forward inappropriately, and moving too quickly without control. Some people also place too much weight on their toes rather than driving through their heels, reducing posterior chain engagement. Focus on slow, controlled movements with proper alignment rather than rushing through repetitions.

Beginners should start learning how to do squats correctly using bodyweight only, focusing on mobility and form before adding resistance. Practice sitting back into an actual chair to understand the hip-hinge movement, then gradually lower the chair height or remove it entirely. Wall squats can help maintain proper back alignment while building strength.

Work on ankle and hip mobility through stretches and exercises, as limited flexibility often causes form breakdown. Start with partial range of motion if needed, gradually increasing depth as mobility improves. Consider using a mirror or recording yourself to check form, and don't hesitate to seek guidance from qualified trainers. Consistency with proper form beats rushing to add weight or depth.