How to Barbell Squat: The Cues That Fix Most Bad Reps
By Anna · Updated October 2026 · 9 min read
The back squat is the single most effective lower-body exercise you can do, and it is also the one most people do wrong for years. The good news is that the same handful of cues fix roughly 90% of bad reps. Work through them with an empty bar first — twenty sets of just the bar — before you ever load weight.
Setup, before you unrack the bar
Feet
Shoulder-width to shoulder-width-plus-an-inch, toes turned out 15–30 degrees. The exact stance depends on your hip anatomy: if you feel cramped at the bottom, widen your stance and turn your toes out a little more. Do not copy someone with longer femurs than you.
Bar position
Rest the bar across the upper back, on top of the rear delts — not on your neck. Grip the bar just outside your shoulders, pull your shoulder blades down and together as if you were crushing an orange between them, and let the bar sit on the shelf your shoulders have made. This creates a stable, bony platform and takes strain off your wrists.
The five cues that make the rep
- Breathe and brace before you bend. Take a big breath into your belly (not your chest), hold it, and tighten your abs as if someone is about to punch you in the stomach. This is the brace. It protects your spine.
- Initiate by breaking at the hips. Push your hips back first, as if you are closing a car door with your butt, then let your knees bend. Do not start by bending your knees — that drops you straight down and forward.
- Knees track over your toes. Push your knees out in the same direction your toes are pointing. The cue "knees out" prevents them collapsing inward, which is the most common reason for knee pain in new squatters.
- Go to parallel. Lower until the crease of your hip is just below the top of your knee. Anything shallower is a quarter squat; anything deeper is fine if you can hold your brace.
- Drive through the whole foot. On the way up, push the floor away from you, as if you are trying to push the gym floor apart. Keep your chest up and your braced belly tight. Exhale only once you are standing.
Common mistakes, and what to do
| What you see | What is going wrong | Fix |
|---|---|---|
| Heels come off the floor | Too far forward, or ankle mobility is tight | Wear lifting shoes or 10 mm plates under your heels while you work on ankle mobility |
| Lower back rounds at the bottom | You lost your brace, or went too deep for your current mobility | Stop at the depth where your back stays flat; work depth back gradually |
| Knees cave inward | Weak glutes, or stance is too narrow | Add banded glute bridges; cue "knees out" on every rep |
| You lean way too far forward | Too much forward bend at the hips, or bar too high on the neck | Check bar position; cue "chest up" as you descend |
| Knee pain at the front | Knees tracking in, or depth too aggressive | Box squat to parallel for four weeks; see a physio if it persists |
If you can't squat yet
Not everyone can back-squat well on day one — ankle mobility, hip mobility or a history of knee or back issues means the barbell back squat is the wrong starting point for some people. The men's plan and hypertrophy plan all include swaps. Goblet squats, leg press and heel-elevated bodyweight squats all train the same pattern while you build the mobility to barbell back squat over a few months.
Frequently asked questions
How deep should a squat be?
To parallel — hip crease just below the top of the knee. Deeper is fine if you can hold your brace; shallower cuts your glute and hamstring work.
Should knees go past toes?
Yes. The old "knees behind toes" cue is outdated and forces you forward into your lower back. Knees travel forward naturally; what matters is that they track in line with your feet.
How much should I start with?
Just the bar — 20 kg / 45 lb — for your first four to six sessions. Master the five cues above before you add a single plate.