The short version
- Sit your hips down and back between your heels, chest proud, whole foot on the floor.
- Knees travel in the same direction as your toes. That is normal and safe for most people.
- Start with a chair squat and earn depth over time.
The squat is how you get up from a chair, out of a car and off the floor. Training it keeps those everyday moves easy. It works the thighs, glutes and trunk.
Start with the chair squat
Stand in front of a sturdy chair. Sit down slowly, lightly touch the seat, and stand back up without rocking. It sets your depth for you and builds confidence. When 3 sets of 10 feel easy, use a lower seat, then no seat.
Squat vs hinge
A squat bends knees and hips together. A hinge pushes the hips back with only soft knees. Both matter. Learn the hinge in Lesson 3.
Step by step
- Stand with feet about shoulder-width apart, toes turned out slightly.
- Brace your stomach as if bracing for a light poke.
- Push your hips back and down, letting your knees bend in the direction of your toes.
- Go as low as you can keep your heels down and your back long; thighs parallel to the floor is a common target.
- Drive through your whole foot to stand up tall. Breathe out as you rise.
Common mistakes and fixes
- Heels lifting. Fix: sit back more, widen the stance a little, or limit depth for now.
- Knees caving in. Fix: push the knees out over the toes.
- Chest collapsing. Fix: hold your arms out in front as a counterbalance.
- Bouncing at the bottom. Fix: lower slowly for 3 seconds.
Do this today
Do 2 sets of 8 chair squats with a 3-second lowering. Note whether you needed your hands to stand up.
Questions people ask
Is it bad if my knees go past my toes?
For most healthy people, knees moving forward over the toes is a normal part of a deep squat. Keep heels down and knees tracking with toes. If you have knee pain, ask a clinician.
How deep should I squat?
As deep as you can control with heels down and a long spine. Depth comes with practice.
How often should I squat?
Two or three non-consecutive days a week fits the national muscle-strengthening guideline.
Sources
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 9, 2026.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 9, 2026.
- AAOS OrthoInfo. Knee Conditioning Program. Checked October 9, 2026.
Education only. Not medical advice. Confirm with your clinician.
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