Squat form at home: a simple checklist
The squat is the most useful move you can learn. Good form isn't complicated: a comfortable stance, knees following your toes, chest proud, and a depth you can control.
The checklist
- Feet about shoulder-width apart, toes turned out slightly.
- Push your hips back and bend your knees at the same time, like sitting into a chair.
- Knees travel in the same direction as your toes. Letting them pass your toes is fine.
- Keep your whole foot on the floor, weight through the middle of the foot.
- Go as deep as you can while your back stays neutral, ideally thighs level with the floor or lower.
- Stand up by pushing the floor away, squeezing your glutes at the top.
Common mistakes and quick fixes
- Knees caving in: think about spreading the floor apart with your feet.
- Heels lifting: widen your stance a little or sit your hips back more.
- Rounding at the bottom: stop just above the point where your lower back tucks under.
- Leaning far forward: hold your arms out in front as a counterweight and keep your chest up.
- Bouncing out of the bottom: control the last few centimetres down.
If squats bother your knees
Squat to a chair or a higher box so the range is shorter, slow down, and build up gradually. Most people can find a pain-free depth and extend it over weeks. If knee pain is ongoing, check in with a physio. Apex One's knee programs are for between physio sessions, not medical advice.
Counting and scoring every rep
Apex One counts squats with your phone camera, speaks each rep and gives a form score that drops when depth or control slips. Set the phone at hip height a couple of metres away, side-on or at a slight angle. Video stays on your phone.
Count every rep with your phone
Prop your phone up and Apex One counts each full rep out loud and cues your form on 10 strength moves, including squats, push-ups, lunges and curls. Video stays on your phone. Try the free demo in your browser, nothing to install.
Questions
How deep should I squat?
As deep as you can while keeping your back neutral and heels down. For most people that's thighs level with the floor or a bit lower.
Can my knees go past my toes?
Yes. That's normal for most people, as long as the knees track in line with the toes.
How many squats should a beginner do?
Start with 2 to 3 sets of 8 to 12 controlled reps, two or three times a week, and add reps slowly.