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Skill progressions

Squat technique workout

A practice session for the squat. Learn your depth on a chair, groove the bodyweight squat, then load it with a goblet squat, slowly enough to feel every position. Do it twice a week until the goblet squat is solid, then move on to the barbell in a rack with the safety pins set. Your knees travelling forward over your toes is normal; with pain at the front of the knee, squat to a higher seat for now.

25 minBeginner8 movesA wall · A bench or box · A step · A dumbbellQuads · Glutes · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing hip CARs3 slow circles each way, each hip
    Beginner · 3D demoHold a wallHarder: 90/90 hip lift-off
  2. Knee-to-wall ankle rock10 slow rocks each side
    Beginner · 3D demoKeep your heel downHarder: Frog rock
  3. Bodyweight squat5 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoTo a comfortable depthEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Find your depth

  1. Sit to stand from a chair2 sets of 8
    Beginner · Quads, Glutes, Hamstrings · 3D demoArms out in front. Lower with control until you touch the seat, without dropping into it, then stand. Use a lower seat as it gets easyHarder: Bodyweight squat

Groove it

  1. Bodyweight squat3 sets of 8
    Beginner · Quads, Glutes, Hamstrings · 3D demo3 s down and a 2 s pause with your thighs about level. Heels down, knees out over your toesEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Heel-elevated deep squat (slant board squat)2 sets of 6 to 8
    Intermediate · Quads, Glutes, Adductors · 3D demoOnly if your heels lift: heels on a small plateEasier: Bodyweight squatHarder: Deep squat hold

Load it

Rest 90 s

  1. Dumbbell goblet squat3 sets of 5
    Intermediate · Quads, Glutes, Abs · 3D demo3 s down and a 1 s pause at the bottom, stopping 3 or 4 reps short of failure. Breathe in and brace before each rep; breathe out near the topEasier: Bodyweight squatHarder: Back squat with bands

Brace practice

  1. Dead bug2 sets of 5 to 8 each side
    Beginner · Abs, Hip flexors · 3D demoBreathe out as your arm and leg reachHarder: Forearm plank

Cool-down (optional)

  1. Deep squat hold60 s
    Intermediate · Quads, Glutes, Adductors · 3D demoHold a support; rest your heels on a folded mat if they liftEasier: Goddess pose (Utkata Konasana)Harder: Cossack squat

Tips

  • Film one set from the side: knees travelling forward over your toes is normal, as long as they point the same way as your toes.
  • Sore at the front of the knee? Squat to a higher seat for now, to about 45 degrees of knee bend, and deepen it as the pain allows.
  • Lower back tucking under at the bottom (butt wink)? Stop just above where it starts, or try a slightly wider stance or raised heels.
  • You're ready for the bar when 3 sets of 10 goblet squats with a heavy dumbbell feel smooth, at the same depth every rep. Then use the barbell strength workouts, in a rack with the safety pins set just below your lowest point.
  • With high blood pressure, heart disease or glaucoma, breathe out as you stand up rather than holding your breath.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the squat technique workout take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box, A step, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 8 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.