Beginners Guide to the Squat

The squat is often hailed as the king of all exercises, and I must admit it’s my favourite lift. Squats are fantastic for developing lower body strength, and research shows they can improve everything from sprint speed to jump height. Mastering the squat makes you a more athletic, mobile, and powerful individual.

Why Should You Squat?

Full-range squats provide incredible benefits, and by full range, I mean getting low – ass to grass. To perform them correctly, you need good mobility in your ankles, knees, and hips, alongside strength in the quads, hamstrings, glutes, and lower back.

At Foundry, everyone should aim to perform a perfect squat. Our training programmes are designed to help you achieve this because squatting is essential for building total-body strength while maintaining mobility, no matter your fitness goals.

5 Tips to Help Your Squat

1. Keep Your Weight on Your Heels

One of the biggest mistakes beginners make is shifting their weight forward. Instead, focus on sitting back into the squat and using your glutes to drive the movement. Keeping your weight on your heels ensures proper balance and prevents excessive knee strain.

2. Drive Your Knees Out

As you lower into the squat, ensure your knees track outward rather than caving in. This opens up the hips and allows you to squat deeper while keeping your joints safe.

3. Keep Your Chest Up

Your upper body strength plays a huge role in squat performance. Keeping your chest up helps maintain a neutral spine, preventing you from collapsing forward under the weight.

4. Engage Your Upper Back

Most people think squats are a lower body exercise, but your upper back stability is just as important. Squeeze your shoulder blades together to keep your back tight and strong throughout the movement. This improves control and prevents you from tipping forward.

5. Stand Up with Intent

Building strength isn’t just about lifting the weight—it’s about how you lift it. When you stand up from a squat, drive through your heels and explode upwards. This teaches your body to recruit more muscle fibres, helping you lift heavier and move more efficiently.

Rising Strong

Squatting correctly is a fundamental movement that enhances strength, mobility, and athleticism. Whether new to training or looking to refine your form, focusing on technique, mobility, and intent will help you squat safely and effectively.

At Foundry, we guide our members through small group personal training, ensuring they develop strength with expert coaching in a supportive environment.

Want to master your squat and build serious strength? Join us at Foundry Gyms and train with experienced coaches who know how to get results.