By The One on One Team
Last Updated: 1/4/2026
Proper Squat Technique: How to Squat Correctly, Avoid Common Mistakes, and Train for Everyday Activities
Nearly every program at One on One includes some version of a squat. From a basic sit-to-stand to a heavy double kettlebell front squat, training the squat pattern is essential for thriving in activities of daily living. Squatting requires mobility at the ankles and hips, stability through the trunk, strength in the quadriceps and glutes, and the coordination to bring all of those pieces together.
What begins as a fundamental movement pattern in childhood can become challenging to execute as an adult. Acute and chronic injuries, along with tissue imbalances, can limit the mobility, stability, and strength needed to squat well. In this Focus Point, we’ll review what proper squat technique looks like, highlight common form breakdowns to avoid, and explain why we prioritize both traditional and non-traditional squatting patterns in our clients’ programs.
Proper Squat Technique
An ideal squat position, from the ground up, includes the following:
- Keep your weight slightly in your heels
- Lower your hips straight toward your heels
- Keep your knees aligned with your ankles and hips throughout the movement (avoid letting them cave in or bow out)
- Allow your knees to travel over your toes while keeping your heels pressed into the floor
- Keep your spine relatively parallel to your shins
- Keep a neutral spine and maintain “Capital I”
- Squat only as low as you can while maintaining proper form—always respect your endpoints
Common Form Breakdowns to Avoid
It’s normal for form breakdowns to appear during squatting, especially when mobility, strength, or control are limited.
Common squat breakdowns include:
- Excessive forward lean of the torso
- Excessive pelvic tuck or tilt
- Knees collapsing inward
- Lack of control through the full range of motion
The squat pattern acts as a powerful movement screen. When breakdowns show up, they often point to areas of restriction or weakness, such as limited mobility at the hips or ankles, reduced trunk stability, or insufficient strength in the lower body.
In these cases, the squat does not need to be eliminated. Instead, the movement can be modified so you can continue training safely and effectively. This may include using assistance, changing depth or load, or pairing squatting with a corrective exercise to address the underlying limitation. Over time, these modifications help restore a stronger, more controlled squat pattern.
Traditional vs. Non-Traditional Squats
Traditional Squats
The purpose of traditional strength training is to progressively overload the body’s prime movers. In the squat, the primary muscles responsible for producing force are the quadriceps and glutes. Maintaining strength in these muscle groups is essential for activities such as climbing stairs and standing up from a chair, and it also plays a key role in reducing wear and tear on the knees. Because traditional squats are performed with progressively heavier loads, proper form and alignment are non-negotiable.
Non-Traditional Squats
The purpose of non-traditional strength training is to prepare the body to move effectively in less controlled environments. In daily life, we don’t think through technical cues when we squat down to pick something up—we simply move. Exercises such as ViPR Battering Rams and Thread-the-Needle squats help train the body to be strong and adaptable in these more dynamic situations. In this context, being slightly out of alignment is expected and appropriate.
Conclusion
Squatting is a basic human movement that can be strengthened and refined through training. Traditional squats build strength and joint capacity, while non-traditional squats help apply that strength to real-world situations. Training both allows you to move with confidence, stay resilient, and continue building strength safely.
