What is the proper form for a squat?

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The squat is a movement that we cannot avoid- we use it every time we sit or return to standing from a chair. Because of this, it is essential to learn the proper alignment of the body in the squat. With proper posture and alignment of the ankles, knees, hips, and spine in a squat- the strain on the joints is greatly reduced- thereby decreasing chances of pain and injury.

What are some key points to address in the squat?

  • Feet:
    • Are the feet symmetrical in their placement? Does one foot turn outward as you squat?
    • Do the arches of the feet collapse as you squat?
  • Knees:
    • As the knees bend, do they stay in line with the second and third toes?
    • Are they symmetrical?
  • Pelvis:
    • What should the pelvis be doing in a squat? Anterior tilt? Posterior tilt? Neutral pelvis?
  • Spine:
    • What is the correct position of the lumbar spine? How is this affected by the pelvic position?
    • What is the correct position of the thoracic spine?
    • What should the head be doing in a squat? Where should your gaze be?

Check out this video to learn the proper technique for a squat.

Check out a General ELDOA class to learn more about proper form and alignment.


Learn how to squat using proper form to decrease strain on the lower back, hips, and knees. Performed correctly, squats can serve as an excellent way to strengthen the hips, legs, core, and upper back.