Squat guide: muscles worked and how to fix your form, coached by Bella

Coached by Bella
MG crew · Powerlifting · Squat days and heavy singles.
Updated October 2026 · 5 min read

“My knees cave in and I can’t get deep. Is it my knees, or my technique?”

Almost always technique and mobility, and both are fixable. Here’s how I set up every squat, and the fixes I give for the problems I see most.

What the squat works

The squat bends your hips and knees at the same time, which is why it uses so much muscle. NASM’s breakdown of the lift lists the same prime movers every time:

• Quads: straighten the knee, working hardest out of the bottom.
• Glutes: drive the hips up and forward on the way up.
• Adductors (inner thighs): work more the deeper you go.
• Hamstrings: help control the descent.
• Core and back: hold your torso still under the bar.

High bar or low bar?

High bar sits on your upper traps and keeps you more upright, so the quads work more. Low bar sits a few centimetres lower on the rear shoulders, with more forward lean and more hip. Start with high bar; try low bar once your squat is consistent.

Set up like this

1. Set the bar. Bar on your upper back, hands just outside your shoulders, elbows pulled down.
2. Walk it out in three steps. Back, back, set. Feet about shoulder width, toes turned out a little.
3. Brace. Big breath into your belly, tighten your core like you’re about to be pushed.
4. Sit down and back together. Hips and knees bend at the same time; knees travel out over your toes.
5. Hit your depth. Hip crease just below the top of the knee if your mobility allows, whole foot on the floor.
6. Drive up. Push the floor away through your whole foot; chest and hips rise together.

Five problems I fix every week

1. Knees caving in. Usually the hips switching off, especially on the way up. Fix: think “knees out over your little toes”, slow the descent, and add banded side steps and glute work.

2. Heels lifting. A sign your ankles don’t bend enough yet, rather than weak legs. Fix: work on ankle mobility, and squat in a flat, stable shoe; a small heel lift can help while you work on it.

3. Losing your back position at the bottom. The brace leaks and the lower back tucks under. Fix: brace harder before you go down, and only squat as deep as you can keep your back position.

4. Stopping high. Half reps keep the weight on your quads and skip the glutes. Fix: lower the weight and own the full range first.

5. Hips shooting up first. Your chest drops and the squat turns into a good morning. Fix: lead with your chest and upper back on the way up.

How to start

Once your depth and bar path are consistent, 3–5 sets of 5–8 reps with 2–3 minutes’ rest builds a solid base. Add a little weight only when every rep looks the same.

Sleeves, wraps and a belt

Knee sleeves keep the knee warm and snug for the whole session. I use 7mm on squat day; 5mm if I’m mixing squats with other work. Knee wraps are much stiffer and only go on for heavy top sets; they take practice to wrap. A belt gives your brace something to push against once the weight gets heavy.

What I’d put in your bag

Get the full Squat pack →

Lever belt, 7mm sleeves, knee wraps and a tee in one tap. Free UAE delivery over AED 350.

Questions people ask me

How deep should I squat?
Aim for your hip crease just below the top of your knee, as long as you can keep your back position and heels down. Build depth over time with mobility work.

Is it OK for my knees to go past my toes?
Generally, yes. Most people’s knees travel forward past the toes in a deep squat. What matters is that heels stay down and knees track in line with your toes.

Knee sleeves or knee wraps for squats?
Sleeves for most sessions: warmth, compression, easy to wear. Wraps for heavy top sets if you’re experienced and want firmer support.

Do I need a belt to squat?
No. Learn to brace without one first. Add a belt for your heaviest sets.

What shoes should I squat in?
A flat, stable shoe with a firm sole. Avoid very soft running shoes. If your ankles are tight, a small heel can help.

Keep going

• Arif’s deadlift guide
• Arif’s bench press guide
• My guide to wrist, elbow and knee wraps
• Everything for the big three: the Powerlifting hub