Complete guide to proper squat form and technique
Master the squat with our step-by-step form guide. Learn proper depth, foot placement, and breathing techniques. Use SpotWell's AI form analysis to perfect your squat and prevent injury.
Track Squats with SpotWell →Position the bar on your upper traps (high bar) or lower traps (low bar). Stand with feet shoulder-width apart, toes slightly pointed out.
Take a deep breath, brace your core, and unrack the bar. Take 2-3 steps back and establish your stance.
Break at the hips and knees simultaneously. Keep your chest up and core braced. Descend until your thighs are at least parallel to the floor.
At the bottom, your knees should track over your toes, and your torso should remain relatively upright. Don't let your knees cave in.
Drive through your heels and mid-foot. Keep your chest up and drive your hips forward. Maintain tension throughout the movement.
Stand fully upright at the top, but don't hyperextend. Take another breath and repeat.
Sets: 3-5
Reps: 5-8
Rest: 3-5 minutes
The king of leg exercises. Builds strength in quads, glutes, and core.
Use SpotWell's AI rep counter and form analysis to perfect this workout. Download now and start tracking.