Squatting for Beginners: The Guide to Learn how to Squat

Squats are one of the most important movements you’ll ever learn.

Every time you sit down, stand up, pick something up, or get off the floor… you’re squatting. And when done well, squats build strength, protect your joints, and make everyday life easier.

Here’s exactly how to squat…

Step 1: Set Your Stance

Start by standing tall.

• Feet a little wider than shoulder-width apart (remember everyone’s stance is going to look different because we are all built a little bit different!)
• Toes slightly turned out (think 5–15 degrees)
• Weight evenly spread across your whole foot, heel, big toe, and pinky toe (get rid of “weight in your heels” mentality!)

Before you move, take a breath in as you lower

Step 2: Initiate the Squat

Instead of thinking “bend your knees,” think:

👉 Sit your hips back and down.

This helps you stay balanced and protects your knees.

• Push your hips back slightly
• Let your knees bend naturally and track over your toes
• Keep your chest tall and proud

Your knees should move forward a bit, that’s normal. We just don’t want them collapsing inward.

Step 3: Lower With Control

As you descend:

• Keep your weight throughout your foot so your toes do not life
• Keep your chest lifted (don’t fold forward)
• Keep your spine neutral, no rounding or excessive arching
• Maintain tension in your core

Lower yourself until:

• Your thighs are parallel to the floor or
• As low as you can go while maintaining good form

Step 4: Stand Up!

To stand back up:

• Press through your feet
• Drive your knees slightly out
• Squeeze your glutes
• Exhale as you rise

Finish tall: hips fully extended, core engaged, chest up.

That’s one solid squat.

Common Squat Mistakes (And How to Fix Them)

❌ Heels lifting off the ground
✔️ Widen your stance slightly or work on ankle mobility

❌ Knees collapsing inward
✔️ Think “push the floor apart” with your feet. Grip the feet like little claws!

❌ Chest falling forward
✔️ Slow down and learn how to properly engage your core with your breath before moving

❌ Rushing the movement
✔️ Control the way down, power the way up

Remember: quality beats quantity every time.

Why We Teach Squats This Way at Iron Family Fitness

We don’t teach squats to make you sore.
We teach squats to make you stronger for life.

A good squat helps with:

• Knee and hip health
• Core strength
• Back safety
• Athletic performance
• Confidence in movement

Whether you’re new to fitness, postpartum, coming back from injury, or lifting heavy, squats should always feel intentional and supported.

And if they don’t?
That’s where coaching matters.

Your Squat Doesn’t Have to Look Like Anyone Else’s

Every body is different.

Your squat depth, stance, and style may look different than the person next to you and that’s okay. Our job as coaches is to meet you where you are and help you move better from there.

That’s why we coach form, offer options, and adjust when needed.

Because when you move well, you stay consistent.
And consistency is what actually gets results.

Want Help Learning or Improving Your Squat?

If you’re unsure about your squat — or want personalized coaching to feel stronger and safer — we’d love to help.

👉 Book a No-Sweat Intro at Iron Family Fitness here