Warm-Up First: Get Joints Ready and Blood Flowing
Why You Should Never Skip the Warm-Up
A proper warm-up isn’t just a formality—it’s an essential step to prepare your body for movement. Increasing blood flow and activating the joints helps reduce injury risk and boost performance during workouts, especially those involving squats.
- Promotes circulation to muscles
- Raises body temperature for better mobility
- Prepares joints for dynamic movement
- Helps mentally transition into workout mode
Dynamic > Static Stretching
When it comes to warming up, dynamic stretching is far more effective than static holds. Dynamic movements prep your muscles through motion, mimicking the activity to come.
- Dynamic stretching improves range of motion and primes muscles for action
- Static stretching is better reserved for post-workout recovery
Learn more: Dynamic vs. Static Stretching—What’s Better?
Sample 3-Minute Warm-Up for Squat Days
Need a quick routine to get your lower body in gear? Here’s a squat-focused warm-up you can do in under 3 minutes:
1. Bodyweight Good Mornings (30 seconds)
Activates the posterior chain and warms up the lower back and hamstrings.
2. Hip Circles (30 seconds each leg)
Mobilizes the hips and preps the joints for wider squat stances.
3. Inchworm to Deep Squat (60 seconds total)
Works on flexibility, core engagement, and squat depth.
4. Jumping Jacks or High Knees (30 seconds)
Raises your heart rate and activates the lower body dynamically.
5. Air Squats (30 seconds)
Finish by practicing squat form with full range of motion.
This quick sequence gets the legs, hips, and back ready to work—all without requiring equipment.
The squat doesn’t need hype—it earns its crown through results. Among all the compound movements, it’s unmatched in its ability to train multiple muscle groups at once. Glutes, quads, hamstrings, core, lower back—squat and they all work.
This isn’t just a leg-day lift. It’s a full-body challenge that demands coordination, control, and real strength. Done right, squats develop power that translates beyond the gym: better sprint times, higher jumps, safer landings, even steadier posture.
But it’s not just about building mass. Squats improve joint stability and mobility—hips, knees, ankles, spine. That means fewer injuries and better long-term performance, whether you’re repping for reps or chasing PRs. It’s simple: if you’re ignoring squats, you’re leaving gains on the table.
Break at the Hips and Knees
This step is where most good squats go bad. The key cue? Break at your hips and knees at the same time. Think of it as sitting back and down, not just one or the other. If you only bend your knees, you’ll pitch forward and load your joints the wrong way. If you only sit back at the hips, you’ll feel unbalanced and might struggle to hit depth.
Keep your chest proud, your spine neutral, and your eyes fixed ahead—not up. Drive the motion with your hips, but let your knees track naturally forward—ideally in line with your toes. Don’t let them cave in. That’s where people lose tension, power, and sometimes, safe form.
It’s not just about moving down. It’s about owning the descent.
Common Squat Mistakes That Kill Your Form
Squatting isn’t complicated, but plenty of people still butcher it. Four mistakes come up again and again—and they’re not just bad habits, they’re red flags for injury.
First, stop letting your knees cave in. That valgus collapse isn’t just ugly, it’s a fast track to shredded ligaments. Drive your knees out in line with your toes and keep that tension throughout the movement.
Second, keep your heels on the floor. If they’re popping up, your mobility is trash or you’re shifting too far forward. Fix your ankle range, or widen your stance. Either way, heels down—always.
Then there’s the spine issue. Some people round their backs like a scared cat. Others crank into overextension like they’re trying to touch the ceiling with their tailbone. Both are wrong. Stay neutral. Brace like you’re about to take a punch and hold it from start to finish.
Last, don’t half-squat because you’re scared or someone gave you bad cues. Depth matters. If you can physically get to parallel or below—and most people can—you should. Shallow reps cheat your progression and your results.
Dial these in and your squat will stop being a liability and start becoming what it should be: a cornerstone.
Start simple. If you’re serious about building a solid squat, begin with bodyweight or goblet variations. These give you a clear picture of your form without putting unnecessary stress on your joints or chasing big numbers too early.
No need to rush the load. Focus on quality reps. When your movement is solid—hips tracking right, knees stable, depth consistent—then start adding weight. Until then, patience pays off.
Use your phone like a coach. Film a few sets from different angles. It’s not always fun to watch, but video feedback doesn’t lie. Better yet, get a trained eye if you can—remote or in person. Small tweaks early prevent big problems later.
Finally, don’t sleep on mobility. Tight hips, stiff ankles, or a locked-up thoracic spine will wreck your squat before the bar hits your back. A few minutes of focused mobility work, done consistently, supports proper positioning and injury-free lifting.
The Squat Is Simple — But Not Easy
The squat doesn’t need bells and whistles. It’s not a showy lift, but it’s foundational. You sit down, you stand up—but when done right, it trains every inch of your lower body and core. It’s how you build real-world strength, not just gym trophies.
The key is a solid base. Rushing the squat—bad foot placement, lazy bracing, poor depth—can stack up problems fast. Knees ache. Lower backs twinge. Habits form. But focus on alignment, controlled movement, and steady breathing, and you’ll protect your joints while making serious gains.
It’s about showing up and doing it right. No shortcuts. No ego. Just respect the basics, squat often, and play the long game. If you treat the squat like a skill, you’ll keep reaping the rewards for decades.