Fix Your Squat Forever: Depth, Strength, and Technique Blueprint

A strong squat = stronger everything.
Whether you’re chasing strength, speed, or muscle, dialing in your squat mechanics is a non-negotiable.
Let’s break it down — the right way.

Step 1: Find Your Stance

• Feet slightly wider than shoulders

• Toes pointed out 15–30 degrees

• Knees track over toes (no caving!)

👉 Tip: Experiment slightly — no “one perfect” stance for everyone.

Step 2: Brace Your Core (Before You Move)

• Big breath into your belly (360° expansion)

• Tighten like you’re about to be punched in the gut

• Maintain tension throughout the squat

👉 No bracing = collapsed squat = loss of power.

Step 3: Sit Between Your Hips

• Push your hips back slightly, then bend knees and sit straight down

• Keep chest tall, spine neutral

• Think “proud chest, active lats”

👉 Imagine pulling yourself into the hole — not just falling into it.

Step 4: Hit Full Depth (Safely)

• Goal = hip crease below the knee

• If mobility allows, deeper is better (without losing your posture)

• Heels stay flat — no coming onto toes

👉 Depth builds real strength — half squats, half results.

Step 5: Drive Up With Intent

• Push the floor away

• Keep knees tracking out

• Stay braced through the entire drive

Common Mistakes:

🚫 Heels coming up = weak ankles or quads
🚫 Knees collapsing in = weak glutes/core
🚫 Chest collapsing = bad bracing

Action Steps:

✅ Film your squat from the side and front
✅ Practice bracing without moving first
✅ Prioritize perfect form over heavy weight

Inside HTC 365, we squat to build strength, speed, power… and thick thighs!
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