Squat fundamentals
We could all use more practice with the fundamentals. Check out these key teaching points we use at GAIN to help upgrade your squat mechanics:
Get Organized
Start from the ground up—literally.
“Screw” your feet into the floor by turning your heels slightly toward each other (imagine spinning your kneecaps away from each other). This creates external rotation at the hips and gives you a stable base before you even move.
Find Your Foot Pressure
After organizing your hips, you might feel pressure shift to the outside of your feet. That means you’ve overdone it.
Instead, aim to distribute your weight evenly—right in the middle of your heel and the ball of your foot. At the gym, we call this finding your midfoot. It takes some practice, but after a few reps, it’ll start to click.
Back then Down
Break the squat into two parts:
Push your hips back—like you’re reaching your butt to a wall behind you.
Then let your chest angle forward and bend your knees.
This sequence helps engage your hips properly and reduces stress on your lower back and knees. It might feel awkward at first, but it’ll soon become a fluid movement.
Stay Strong at the Bottom
Keep that midfoot pressure.
No collapsing knees—push them apart like magnets repelling each other.
As you stand up, drive through the middle of your foot, like you’re trying to break the floor beneath you.
If your heels pop up, you’re too far forward—lean back slightly.
If you’re tipping backward, get your toes down and re-center.
Finishing at the Top
As you rise, keep your knees pushed out.
At the top, squeeze your glutes to finish the rep, open up your hips, and set yourself up for the next one.
Breathing Basics
For bodyweight squats, keep it simple:
Inhale as you go down
Sharp exhale as you come up
Yes, there’s a time and place for breath holds and bracing—but for now, focus on rhythm and control.
I hope one of these cues makes something click for you. There’s always room to refine the fundamentals.
—Justin Miner
@justinminergain