Top Gym Tips

How To Squat Correctly


If you’re a beginner or even an intermediate/advanced lifter looking to improve your squat form, make sure you have all these cues in mind.

Keeping your head in neutral will avoid any potential pain caused by hyperextension of the neck, which can put immense pressure on surrounding cervical structures. Keeping your chest upright is a good cue to avoid folding forward in the squat. Ensuring the bar is distributed evenly on your back is vital to maximising stability and force production. “Bracing your core” is also crucial in terms of creating stability

If possible keep the feet pointing relatively straight forward (5-7*) as this will allow greater torque to be produced at the hip joint. If your feet point excessively outwards, it’s more than likely a sign of poor medial rotation of the hip.
Finally, avoid your knees caving in and aim for the knees to track in line with the toes. Knee cave causes a valgus force about the knee joint, which can cause pain and puts the MCL in a vulnerable position. For most people, squatting with a band around the knees helps to fix this. In order to keep the knee from caving in the glutes have to be activated throughout (mostly glute medius)