How to Squat


how to squatEveryone should train the squat movement, in some form.

The squat movement is as functional as exercise can get. You squat to sit in a chair or get in, and out of, a vehicle. You squat to the toilet. You squat to do lots of things. Like the book Everybody Poops – well, everybody squats.

It’s a basic human movement pattern – one that can be trained, loaded, and progressed in numerous ways. When used in a progressive strength training program the squat is useful for getting stronger, building muscle, losing fat, becoming more awesome, improving quality of life, and testing your mental fortitude.

Basically, unless you have a physical limitation, there’s no reason not to squat.

I’ll demonstrate 3 popular loaded squat variations below and discuss the advantages and limitations of each.

Goblet Squat

Goblet squats are my favorite variation for those who are new to strength training because this variation can be learned quickly and has a smaller learning curve than, say, a barbell squat. Because this variation can be learned quickly, it builds training confidence. This is also a terrific squat variation for someone who is intimidated by strength training with a barbell (not everyone is comfortable putting a bar on their back the first time they strength train). And it’s a great squat variation for someone who doesn’t have access to a barbell and squat stands/power cage.

Here’s a video that demonstrates how to properly perform goblet squats.