The squat: how to learn this basic move properly
A squat is basically sitting down and standing back up, but done on purpose and done well. You push your hips back, bend your knees, lower until your hips are just below your knees, then stand all the way back up. Do it without weight and it's called an air squat. It's the base of almost every leg exercise you'll later do with a barbell or kettlebell.
You already squat every day. Getting up off the sofa, out of the car, off the toilet. The better you control that movement, the easier all those moments get. Below I'll explain how to do it properly, which muscles you train and how to build up to squats with weight.
Updated: 2026-11-05
What is the squat?
CrossFit calls the air squat the cornerstone of the whole method. That sounds like a big claim, but it's true. A lot of other exercises grow out of this one movement.
- Back squat: the bar rests on the back of your shoulders.
- Front squat: the bar rests on the front of your shoulders.
- Overhead squat: you hold the bar above your head with straight arms.
- Thruster: you squat with the bar and press it overhead as you stand up.
- Wall ball: you throw a ball against the wall from a squat.
The squat is also the exercise that teaches you to open your hips with power. You need that for jumping, running, lifting and climbing stairs. That's why CrossFit sees it as a key movement for staying independent later in life. Getting out of a low chair without using your hands: that's something you'll use every single day.
Air squat or squat with weight? The air squat uses only your own bodyweight. It's how you learn the movement, and at the start it'll simply make you stronger and fitter too. At some point your bodyweight isn't enough anymore and you add load. I'll explain when that moment comes further down.
Which muscles does a squat work?
A squat works a lot more than just your legs. Your legs do the heavy lifting. Your trunk and upper back keep everything tight and in place, so your back doesn't collapse.
| Muscle group | Where it is | What it does in the squat |
|---|---|---|
| Quads | Front of your thigh | Straighten your knee as you stand up |
| Glutes | Your bum | Open your hips, especially at the bottom |
| Hamstrings | Back of your thigh | Help open your hips and keep the way down under control |
| Hip flexors | Front of your hip | Help you lower with control |
| Spinal erectors | Along your spine | Keep your back straight |
| Abs | Front of your trunk | Brace your trunk |
| Upper back | Between and above your shoulder blades | Keep your chest up and your shoulders solid |
The deeper you go, the harder your glutes and hamstrings work. Go below parallel, so your hips end up lower than your knees, and those muscles get far more work than in a half squat. One more reason to learn the full movement.
How to do a squat, step by step
Start without weight. Film yourself from the side with your phone. You'll see straight away what's happening, including the stuff you can't feel yet.
- Set your feet. Heels between hip and shoulder width, toes turned out a little. Look straight ahead.
- Brace your trunk. Breathe in and tighten your belly, as if someone's about to poke you in the stomach. Chest up.
- Hips back first. Start the movement with your hips, as if you're sitting down on a chair behind you. Your knees bend at the same time.
- Keep your heels down. Your weight stays on your heels, not your toes. The small natural curve in your lower back stays put.
- Knees follow your toes. Your knees point the same way as your feet. They don't cave inwards.
- Go below parallel. Your hip crease, the fold between your thigh and your trunk, drops lower than the top of your knee.
- Stand all the way up. Push the floor away and stand fully upright, hips and knees completely straight. Only then does the rep count.
Why below parallel? You'll read in lots of places that parallel is deep enough. The CrossFit standard is stricter: your hip crease goes below your knee. That's when your glutes and hamstrings really join in and you train the whole movement. Can't get there yet with a straight back? Go as deep as you can with good form and build it up calmly.
And your arms? In an air squat you can raise them in front of you as you go down. That helps you keep your chest up. At the top you lower them again.
Common squat mistakes
The biggest mistake is actually underestimating the squat. It looks so simple that people don't think about it. But it's the small details that make the difference. These are the most common mistakes, and how to fix them.
| Mistake | What happens | How to fix it |
|---|---|---|
| Lower back rounds | At the bottom your back loses its curve | Chest up, arms forward as you lower. Don't go deeper than your back allows. |
| Back arches too much | Your lower back overarches | Tighten your belly so your trunk stays straight. |
| Weight on your toes | Your heels lift and you tip forwards | Lift your toes slightly for the whole rep. Send your hips further back. |
| Knees shoot forward at the start | You start with your knees instead of your hips | Stand with your back to a wall, heels 15 to 30 centimetres away. Let your hips move towards the wall first. |
| Not deep enough | You stop above parallel | Squat to a target just below parallel, like a low box. Take it away once you've got it. |
| Knees cave in | Your knees drift towards each other, often on the way up | Think 'knees out' or 'spread the floor apart'. A band around your knees helps you feel it. |
| Not standing all the way up | You don't quite finish upright | Squeeze your glutes and thighs at the top. Slow down a bit. |
Not a mistake: leaning forward a little. If your chest tips forward a bit but everything else is right, that's simply what your squat looks like for now. It does get harder with weight, so it's something to work on.
What about knees over toes? The rule that your knees must never pass your toes isn't in the CrossFit standard. The real problem there is your knees shooting forward at the start, instead of your hips going back. So: start with your hips and keep your knees in line with your toes.
Stiffness often gets the blame for a bad squat. Sometimes that's fair, but control over the movement matters just as much. Practising calmly and often gets you a long way.
Pain when you squat? Pushing through pain isn't a good plan. If you've got knee, hip or back problems, talk to your GP or a physio first. A coach can then adapt the exercise, but we don't take over the role of whoever's treating you.
Squats for beginners: how to build up to weight
Squatting as a beginner simply starts without weight. My advice: really take your time with the air squat. The better you own it, the faster you'll move on to weight later.
- Squat to a box or bench. Lower with control until you touch the box, then stand up. That way you know exactly how deep you're going and you build strength at the bottom.
- Air squat to full depth. Take the box away once you get below parallel with good form.
- Pause at the bottom. Stay at the bottom for a few seconds, chest up. It's a great way to loosen up your hips and ankles.
- Goblet squat. You hold a kettlebell or dumbbell against your chest. That weight actually helps you stay upright. Read more in our guide to the goblet squat.
- Barbell squat. Front squat or back squat. Ideally with a coach watching the first few times.
When do you add weight? When you can hold every step above for several reps in a row with good form. Does your lower back round even without weight? Then don't add anything yet. Movement first, then load.
About your stance: a narrower stance asks for more mobility in your hips. There's no single perfect width. Try a few stances between hip and shoulder width and see where you sit deepest and most stable.
Besides the barbell versions, there are two more variations worth knowing:
- Box squat: squatting to a box. Handy for learning depth and building strength at the bottom, also later with weight.
- Single-leg squat: want to train your legs one at a time? Have a look at the Bulgarian split squat. You'll quickly notice if one side is stronger than the other, too.
Squats also show up in a few well-known CrossFit workouts. Two examples:
- Angie: includes 100 air squats, among other things.
- Tabata Squats: eight rounds of 20 seconds squatting and 10 seconds rest.
You don't need to start there as a beginner. My advice: a few times a week, do three rounds of ten slow squats and pay attention to every rep. Going well? Then make it harder, step by step.
How the squat fits into our classes
In a CrossFit class you'll find the squat almost everywhere. Sometimes as a strength exercise with the barbell, sometimes as air squats in a workout, sometimes hidden in a wall ball or thruster. You don't have to write your own programme or figure out which weight to pick. You just show up, the training's ready and a coach keeps an eye on you.
Every workout is scaled. Not pointlessly easy, but right for you and safe. Can't reach full depth yet? Then you squat to a box. Too early for weight? Then you do air squats while someone else grabs a barbell. That way you train with the group, at your level.
Want to really get to grips with the barbell? Besides our regular CrossFit classes, we've got StrongLifts on Thursday evening and Weightlifting on Tuesday evening and Saturday. Read more about those classes on strength training in Amsterdam East, and check all the times in the schedule. Want all the basic movements in one place? Have a look at the CrossFit exercises you'll learn.
Still not sure if it's for you? Come and do two weeks of unlimited training. You'll soon find out if it suits you.
A squat that's spot on, with a coach watching
With Your Strong Start you get to work yourself, with a coach right next to you. They check your squat, scale where needed and make sure you build up step by step without guessing. So it doesn't stop at reading: you actually do it.
- 12 coached CrossFit sessions in 4 weeks, around 3 a week
- A personal starting assessment plus scalable Fit Test as your baseline
- A midway check, so one busy week doesn't break your rhythm
- Final assessment and repeat Fit Test: you see what changed
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Frequently asked questions
Do squats give you a bigger bum?
Your glutes work hard in a squat, especially when you go below parallel. How much they grow differs per person and depends on how heavy, how often and how long you train. If you want stronger glutes, a deep squat with weight is a logical place to start.
How much should I be able to squat?
There's no fixed number that applies to everyone. It depends on your body, your experience and how long you've been training. Mostly compare yourself with yourself a few months ago. A clean, deep squat with less weight is worth more than a heavy one that stops halfway.
How many squats should I do a day?
There's no official number of squats per day or per age. Quality beats quantity. Start with a few rounds of ten good squats and build up calmly.
What are the three best leg exercises?
CrossFit names the squat, the deadlift and the clean (lifting the bar from the floor to your shoulders in one movement) among the most important lifts to practise. All three are about strong legs and powerful hips.
Are squats bad for your knees?
With every squat, make sure your knees follow your toes and build up gradually. If you've got knee pain or problems, talk to your GP or a physio first. After that, a coach can adapt the exercise, for example by having you squat to a box.