Dominando la forma de la sentadilla: tu guía para una técnica perfecta y segura

Why Squat Form Matters More Than You Think

If there’s one move that shows up in nearly every strength program, it’s the squat. And for good reason! Squats build powerful legs, fire up your core, and transfer directly to the movements you use every day, like picking up your kid or climbing stairs. But here’s the catch: poor squat form can do more harm than good. Learning the correct squat movement allows you to avoid injury while using your body weight to unlock your strength. Let’s get you squatting stronger, safer, and more confidently than ever.

How to Do A Squat

Learning how to squat correctly isn’t complicated when you break it down step by step. Below, we’ll walk you through exactly how to do a basic squat so you can build strength with confidence and control.

Step 1: Set Your Stance

Get into a starting position by standing with your feet shoulder-width apart, or slightly wider depending on your build. Turn your toes out about 15–30 degrees—just enough to allow your knees to track properly as you move. This setup gives your hips and knees room to move naturally and sets the foundation for a strong, stable squat.

Your weight should be evenly distributed over your midfoot, with your heels and toes planted. Imagine “screwing” your feet into the ground by turning them outward slightly (without actually moving them), which will help activate your glutes and lock your stance in place.

Step 2: Brace Your Core and Upper Back

Before you engage your core, take a deep breath into your belly (not your chest) and hold it. This intra-abdominal pressure acts like an internal weight belt, keeping your spine safe. Then raise your chest, squeeze your shoulder blades together, and keep your upper back tight.

Think of your torso like a solid column to maintain a neutral spine from start to finish. Your head should stay in line with your spine. Avoid tilting your head to look up at the ceiling or down at the floor.

Step 3: Initiate the Squat with a Hip Hinge

Push your hips back slightly as if you’re about to sit into a chair to enter the squat position. This “hip hinge” loads your glutes and hamstrings first, creating balance and control. Once your hips start moving back, allow your knees to bend.

This movement pattern helps prevent knee valgus (knees collapsing inward) and shifts the workload to your posterior chain, where it belongs. Keep your chest proud and your back flat as you descend.

Step 4: Descend with Control

Keep bending your knees and lower your body to the squat position, keeping your chest up and your spine neutral. Aim to squat down until your hips are just below your knees—this is called “breaking parallel.” Going this low ensures you’re working the full range of motion and hitting all the major muscle groups evenly.

If you have the flexibility, it’s fine for your knees to track slightly past your toes—as long as they’re aligned with your feet and not collapsing inward. Keep your weight on your heels and midfoot, never on your toes. Don’t rush this part—slow, controlled movement keeps you safe and builds real strength.

Step 5: Maintain a Neutral Spine

Throughout the descent, your spine should stay in its natural S-curve with no rounding or over-arching. A rounded lower back puts strain on the spine, while excessive arching can make you unstable under load. 

This is where bracing your core muscles pays off. Think about keeping your ribs stacked over your pelvis and your head neutral—your whole torso should feel like one solid unit.

Step 6: Hit Your Ideal Depth (and No More)

Once you reach the bottom, pause for a beat. With the proper form for a squat stance, your thighs should be parallel to the floor or slightly lower, depending on your mobility. This is the sweet spot for muscle activation and joint health.

If your back starts to round (butt wink) before you hit parallel, stop where your form starts to break down. Improving your ankle and hip mobility over time will allow you to squat deeper without sacrificing alignment.

Step 7: Drive Through Your Heels to Stand

Now it’s time to come back up. Push the floor away through your heels and midfoot. Squeeze your glutes hard and extend your hips and knees at the same time. Keep your knees tracking out and your chest up as you return to the starting position.

Don’t lead with your hips or let your upper body tip forward—your hips and shoulders should move up together. Stand all the way up until your hips and knees are fully extended. That’s one clean, complete rep.

Step 8: Reset and Prepare for the Next Rep

Before diving into the next rep, reset your posture so that your feet are shoulder-width apart with your toes pointing slightly outward. Take a new breath, brace your core again, and check your stance and head position. This short pause between reps keeps your form sharp and prevents fatigue from creeping in and leading to messy form.

Step 9: Breathe with Purpose

Breathing might seem automatic, but it plays a huge role in lifting. Inhale deeply before each rep and hold that breath during the descent. Exhale as you power back up—this helps stabilize your spine and keeps your rhythm locked in.

Pro tip: Think of the breath as your internal support system. It powers your core, keeps you grounded, and makes every lift feel smoother and stronger.

Step 10: Finish Strong

End your set with the same energy and control you started with. Don’t rush your last rep or let fatigue break your proper form. Lock out your hips and knees at the top, return the bar safely (if using a squat rack). Once you’re in the standing position, take a moment to shake it out and breathe.

5 Common Squat Mistakes and How to Fix Them

Even seasoned lifters slip up on squat form now and then, but tiny blunders can snowball into pain and frustration later. Know the roadblocks before you hit them! Below are five common squat misfires we see on the gym floor—plus straightforward fixes you can apply in today’s workout to keep every rep strong.

1. Heels Lifting

Heel lifting occurs when your heels rise off the ground during the descent, shifting your weight onto your toes. This shift disrupts your midfoot balance, reduces stability, and can place stress on your knees and shins. The most common cause is limited ankle mobility. Tight calves and Achilles tendons prevent your shin from moving forward while keeping your foot flat.

How to Fix It:

• Elevate the heels now, stretch them later. Slide 5-lb plates under your heels or invest in a heeled squat shoe so you can maintain proper form.
• Two-minute ankle rocks. Before every session, place a weight plate on your knee, lunge forward, and gently drive the knee past the toes for 10-15 reps per side. This boosts ankle flexion so the heel can stay glued long-term.

2. Knees Caving

Knees collapsing inward during the squat, especially on the ascent, puts the knee joint in a compromised position and increases the risk of injury. This common issue, known as knee valgus, is often caused by weak glutes and poor motor control.

How to Fix It:

• Mini-band monster walks. Loop a light band above the knees and take 15 wide steps forward, backward, and sideways. You’ll wake up the glute-med muscles that keep the knees out.
• “Push the floor apart.” Think about spreading the gym floor with your feet as you squat. That mental cue instantly lines the knees up with the toes and reinforces a safer squat stance.

3. Rounded Lower Back (“Butt-Wink”)

Hit the bottom and your pelvis tucks under, turning your lumbar spine into a question mark. It happens when you chase depth, your hips or hamstrings can’t handle, or when the load is simply too heavy to maintain a neutral spine.

As you reach the bottom of the squat, your pelvis can tuck under, causing the lower back to round. This happens when you go deeper than your hips or hamstrings can handle, or when the load is simply too heavy to maintain a neutral spine.

How to Fix It:

• Drop your weight. Lighten the bar until you can squat to parallel without the tuck.
• Brace harder. Inhale, fill the belly 360°, and imagine someone about to punch you in the gut. That brace locks the spine in place.
• Neutral gaze, neutral spine. Stare straight ahead so that your neck, mid-back, and low-back stay in the same line.

4. Chest Collapsing

Leaning forward too aggressively during the ascent can cause the bar to drift forward. Weak upper back muscles and an unfocused setup are often to blame, and loss of upper back tension can overload the lower back.

How to Fix It:

• Face pulls + “W” raises. Add 3 sets of 12-15 at the end of every workout to strengthen the rear delts and mid-traps.
• Paused front squats. Rack the bar in a front squat for 3-second pauses at the bottom. The upright load teaches the thoracic spine to stay tall during heavy back squats.

5. Shallow Depth

If you’re stopping five inches above parallel and calling it good, ​​you’re failing to reach full depth where the hip crease drops below the top of the knees. While partial squats can be useful in some programs, consistently squatting shallow due to poor mobility or discomfort limits progress and may contribute to poor joint mechanics.

How to Fix It:

• Strip it back to bodyweight. Nail a full bodyweight squat, hips below knees, torso tight, before re-loading.
• Goblet guide. Hold a kettlebell at chest height and sit “between your elbows.” The front load counterbalances your body, making full depth feel natural. Gradually add weight while keeping that pristine bottom position.

Squat Variations That Keep Training Fresh

Not all squats are created equal—and that’s a good thing. Once you’ve nailed the basics of squat form, adding variation is the key to staying challenged, building balanced strength, and keeping your workouts fresh. Whether you’re training at home, in a full gym setup, or just want to target different muscle groups, there’s a squat variation to help you match your movement to your goals.

Air Squats & Bodyweight Squats

Air squats (a.k.a. bodyweight squats) are the most basic form of the squat and don’t require any equipment. They follow the same movement pattern as a standard squat, but without any external load. Because they’re low-impact and scalable, they’re perfect for beginners, warm-ups, cooldowns, or travel workouts when you’re away from your usual gym.

To do an air squat, stand with your feet shoulder-width apart, toes slightly out, and arms in front for balance. Brace your core, push your hips back, and lower down until your thighs are parallel or lower. Keep your chest lifted and your weight in your heels and midfoot. Drive through your heels to stand tall and repeat. 

Goblet Squats

Goblet squats are an excellent progression from air squats and a smart teaching tool for proper squat form. Holding a dumbbell or kettlebell at chest height naturally encourages an upright torso, activates your core muscles, and teaches you to sink into a deep, controlled squat. The front-loaded weight counterbalances your body, making it easier to stay stable and aligned.

Hold the weight close to your chest with elbows pointing down. Stand with feet shoulder-width apart, brace your core, and initiate the movement by pushing your hips back and bending your knees. Sink down until your elbows are between your knees (or close to it), then drive through your heels to return to standing. This variation is ideal for beginners and experienced lifters alike, especially during warm-ups or form-focused sets.

Front Squats

Front squats shift the load to the front of your body, placing more emphasis on the quadriceps and demanding a more upright torso compared to a back squat. This variation lights up the core and requires strong posture throughout the lift, making it a great option for athletes and anyone looking to improve balance and posture.

To perform a front squat, rack the barbell across the front of your shoulders with your elbows high and upper arms parallel to the floor. Stand tall, brace your core, and squat down while keeping your elbows lifted and chest proud. Your back stays more vertical compared to a back squat, which shifts the effort to your quads. 

Front squats are especially helpful for improving clean & jerk technique or addressing forward-leaning squat tendencies.

Back Squats

The back squat is the gold standard for strength training and power development. The barbell rests across the upper back (high-bar position) or lower on the traps (low-bar position), depending on your build and goals. Compared to a front squat, the back squat recruits more of the posterior chain, your glutes, hamstrings, and spinal erectors, thanks to the more inclined torso angle.

Position the bar across your traps or rear delts, depending on high- or low-bar style. Grip the bar just outside your shoulders, brace your core, and unrack with feet hip-to-shoulder-width apart. Push your hips back, descend until you break parallel, then drive up by pressing through your heels and squeezing your glutes. 

Back squats are essential for building muscle groups across the entire lower body and for progressing in strength-based programs.

Box Squats

Box squats are a great way to train control, reinforce proper depth, and eliminate momentum at the bottom of the lift. Unlike a traditional squat, you sit back onto a box set to your desired squat depth (usually parallel or just below), pause briefly, and then drive back up. This teaches proper hip engagement and strengthens the glutes and hamstrings.

Set a sturdy box or bench behind you and stand in front of it with a slightly wider stance. Initiate the squat by pushing your hips back and sitting down onto the box—don’t plop or lose tension. Keep your chest tall and knees tracking over your toes. Pause gently on the box, then drive through your heels to stand. Box squats are especially helpful for beginners, those working on squat depth, or lifters training explosive power.

Partial Squats at Strategic Heights

Partial squats involve reducing your range of motion and squatting to a height above parallel, on purpose. While they shouldn’t replace full squats, partials are useful for overloading the top end of the lift, focusing on specific sticking points, or maintaining strength when mobility is limited.

To do them, set up like a standard back squat, but place pins or use a box to stop the movement just above your usual sticking point. Squat to that height, pause if needed, and return to standing. These are commonly used in strength cycles or rehab settings to build joint-specific strength while maintaining proper technique.

Overhead Squats

Overhead squats are one of the most challenging variations and a true test of full-body mobility, balance, and stability. Holding a barbell overhead with locked-out arms challenges your core, shoulders, hips, and ankles all at once. It’s a staple in Olympic lifting and advanced CrossFit programming.

Start with a wide grip and press the bar overhead, locking your elbows out. Keep the bar in line with your midfoot as you squat, this requires an upright torso and lots of thoracic mobility. Push your hips back and lower into a squat while keeping the bar overhead and your arms locked. If you’re new to this, start with a PVC pipe or empty barbell to build the mobility and coordination needed.

Sentadillas con pistola

Pistol squats are a single-leg bodyweight squat where one leg stays extended in front of you while the other does all the work. They require strength, balance, ankle mobility, and coordination. Since they don’t require equipment, they’re great for at-home workouts or when you don’t have access to a squat rack.

Stand on one leg, with the opposite leg extended straight in front of you. Keep your chest up and core tight. Slowly lower yourself down on the standing leg while keeping the other leg lifted. Try to reach full depth without collapsing. Drive through the heel to return to standing. Beginners can use a box or TRX strap for assistance. Pistol squats are great for improving muscle imbalances and unilateral leg strength.

Squat Safety Tips: How to Stay Injury-Free While Building Strength

Whether you’re new to squats or working with heavy weights, proper squat form is essential to protect your joints, strengthen the right muscles, and avoid unnecessary injuries. 

1. Start with Bodyweight Squats

Jumping straight into heavy barbell work without mastering form is one of the fastest ways to get injured. Without external load, your body can focus entirely on learning good movement patterns, developing muscle control, and improving mobility.

If you add weight before you’ve learned how to squat properly, you increase your chances of back strain, knee pain, and poor technique that’s harder to unlearn later. Master bodyweight squats first, then move to variations like goblet squats before tackling barbell loads.

2. Don’t Force Depth Beyond Your Mobility

Going too deep before your body is ready can lead to lower back rounding, knee stress, or poor balance. This usually happens when lifters chase full depth without having enough ankle, hip, or spine mobility to maintain a neutral spine and upright posture.

To stay safe, work within your current range of motion, even if that means stopping above parallel. Over time, as you improve flexibility and strength, you can gradually squat deeper without compromising form or risking injury.

3. Keep Your Knees in Line With Your Toes

When knees collapse inward (called knee valgus), it puts unnatural stress on the knee joint and can lead to serious injury over time. This usually happens when the glutes are underactive or you’re not focusing on proper knee tracking.

A simple fix: push your knees out as you descend and rise. Your knees should stay in line with your toes throughout the movement. Adding a light resistance band just above the knees can help build awareness and activate the muscles that prevent knee collapse.

4. Control Every Rep, Don’t Rely on Momentum

Bouncing out of the bottom of your squat might feel like a power move, but it places excess force on your knees and spine and reduces muscle engagement. This mistake often comes from rushing reps or using weight that’s too heavy.

Instead, control the entire movement. Lower with intention, pause slightly at the bottom, then press through your midfoot and heels to stand tall. This protects your joints, improves muscle activation, and helps you get stronger, faster.

5. Improve Mobility to Improve Safety

Tight ankles, hips, or upper back muscles can force your body into compensating with poor form. Over time, this creates imbalances and increases your risk of strain or joint pain.

To prevent this, incorporate regular mobility work into your routine. Use foam rolling to loosen tight tissues and stretch the hips, ankles, and thoracic spine. Even 5–10 minutes before your workout can make a big difference in your squat form and injury prevention.

6. Use a Power Rack With Safety Pins

Trying to max out your back squat without safety measures in place is a recipe for disaster. If you miss a lift and there’s nowhere for the bar to go, it can lead to a fall or serious back injury.

Always squat in a power rack or cage with horizontal safety pins set just below your lowest squat depth. If you can’t finish a rep, you can safely drop the bar onto the pins and step away. This setup is far safer than using a Smith machine or squatting without protection.

7. Avoid the Smith Machine for Heavy Squats

While the Smith machine may seem like a safe option because of its guided rails, it actually forces your body into a fixed path that doesn’t align with natural squat mechanics. This increases the risk of knee and lower back strain, especially under load.

Instead, stick with free weights and a squat rack. They allow for natural movement patterns and engage stabilizer muscles, which not only reduces the risk of injury but also builds more real-world strength.

8. Use a Comfortable Stance That Matches Your Build

Forcing your feet into a textbook-perfect position that doesn’t match your hip structure or flexibility can throw off your form and cause joint pain. Everyone’s ideal squat stance is a little different.

Start with your feet slightly wider than your hips and toes turned out slightly, then experiment to find what feels strongest and most balanced. Your knees should track over your toes, and your hips should feel mobile during the descent.

9. Stop If You Feel Sharp or Persistent Pain

There’s a big difference between muscle fatigue and joint pain. Sharp, stabbing, or lingering pain, especially in the knees, hips, or back, is a red flag that something’s wrong with your form or programming.

Listen to your body. If something feels off, stop the set immediately and reassess. Consider filming your form, reducing the weight, or checking in with a personal trainer to make sure you’re moving safely.

10. Film Your Squat or Ask a Pro to Check Your Form

Sometimes, what feels “right” actually isn’t. You might not notice if your knees are caving or your chest is collapsing until you see it on video.

To make sure you’re squatting safely, record your set from the side and at a 45-degree angle. Check that your spine stays neutral, knees track toes, and depth is consistent. Better yet, ask a qualified trainer to give you direct feedback and help you lock in safe, strong technique. At VASA Fitness, you can access 1-1 or semi-private training sessions with personal trainers to assist with your workouts. 

10 Benefits of Squats

Squats deliver strength that shows up everywhere. Done with proper squat form, this powerhouse move builds muscle, protects joints, boosts calorie burn, and trains your body to move better.

Stronger leg muscles

Every squat rep fires up your quads, hamstrings, and glutes, which are some of the biggest engines in your body. Building these leg muscles can make everyday tasks easier. 

Denser bones and joints

Squats apply vertical force that stimulates bone-building cells, boosting density in your hips, spine, and knees. Stronger bones and joints mean fewer breaks, sprains, and aches down the road.

Bigger calorie burn

Because squats engage multiple major muscle groups at once, they increase your heart rate and energy expenditure. This results in more calories burned during the set and keeps burning after you rack the bar due to an elevated metabolism.

Core stability for a pain-free spine

Holding a neutral spine under load teaches your abs, obliques, and deep spinal stabilizers to work as a cohesive unit. A stronger core means less lower-back pain and more daily comfort.

Balance and coordination

Dropping into a deep squat teaches your brain to map where every limb is in space. Stabilizer muscles around the ankles, knees, and hips fire to keep you upright, sharpening proprioception. Practically, this gives you the strength to stumble less and move with more grace wherever you go.

Flexibility in hips and ankles

Chasing full-depth squats gently stretches tight hip flexors, calves, and ankles on every rep. Over time, that controlled range of motion opens up new mobility, making lunges, lunges, and even sitting cross-legged on the floor feel easier. 

Injury resistance

Balanced strength around the knee joint and a reinforced posterior chain act like built-in body armor. Strong muscles absorb force that would otherwise stress ligaments and tendons, cutting your risk of everything from ACL tears to knee pain or nagging lower-back tweaks. 

Confidence inside and outside the gym

There’s a mental flex that comes with stacking extra plates and nailing perfect squat form. Each milestone boosts self-belief, which can give you a positive boost all day long. 

Finish Strong at VASA

Squats are an effective way to build a stronger body overall, with more balanced movement, and a deeper well of confidence you carry into every part of your life. Whether you’re working on hitting depth, learning to brace better, or adding new variations to your routine, mastering proper squat form is one of the most rewarding skills you can develop in the gym.

The journey takes patience, practice, and support, and that’s exactly what you’ll find at VASA. Our clubs are built to help you move better and train smarter, with everything from dedicated squat racks to Olympic platforms, certified personal trainers, and recovery lounges that keep you feeling fresh rep after rep.

Ready to level up? Grab a Pase de prueba gratuito and feel the difference that squatting correctly can make in your life. Join VASA today and lift with confidence!

 

Preguntas más frecuentes

What is the correct form for squats?

Feet shoulder width apart, toes out, brace, sit between the hips, maintain a neutral spine, push through the midfoot, finish tall.

How do I tell if I’m squatting correctly?

A great way to check your form is to film it. You can also work with a personal trainer to ensure you’re using proper squat form.