Technique
Squat Heavy Without Wrecking Your Knees
The squat is one of the best exercises you can do — when done correctly. Dial in your bracing, depth, and bar path to build strong legs safely.
Set Your Foundation
Stand with feet shoulder-width apart, toes slightly out. Grip the bar tight, pull your shoulder blades together, and create a solid shelf for the bar on your upper back.
- Feet flat and driving through the whole foot
- Brace your core like you're about to be punched
- Keep your chest up and eyes forward
The Descent
Push your hips back and bend your knees at the same time. Control the way down — aim for your hip crease to drop just below the top of your knee.
Driving Up
Push the floor away and keep your knees tracking in line with your toes. Don't let your knees cave in or your chest collapse forward.
- Keep tension the entire rep
- Exhale as you power out of the bottom
- Start light and add weight only when form holds
Ready to Put It Into Practice?
Our coaches are on the floor to help you every step of the way.
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