The Official Squat Form Checklist [Are You Squatting Wrong?]

Summary by Krater

Dr. Aaron Horschig of Squat University presents an 11-step checklist for barbell squats, covering setup, tension, grip, stance, foot pressure, breathing, and balance.

From the video

Answers: What is the official Squat University squat checklist for better performance?

• Barbell squat technique
• Squat checklist
• Intra-abdominal pressure
• Foot pressure and balance
• External rotation torque

Exercises

• barbell back squat · barbell

What it concludes

• Barbell should be set at approximately chest height in the rack for easy un-racking and re-racking.
• Creating tremendous tension in the upper and lower body before standing up makes the barbell feel much lighter on the back.
• Pulling down on the barbell creates an upper-back shelf and helps stabilize the torso.
• Feet should be placed in a normal squat position with a slight 8 to 10 degree toe-out angle.
• External rotation torque, with knees driving out and feet gripping the ground, loads the lateral glutes.
• Breathing into the gut to increase intra-abdominal pressure stabilizes the spine during the squat.