Every squat guide
All 25 of them — the fault, why it happens, and the drill that fixes it.
- Ankle Mobility — the Cheapest Squat Depth You'll Ever BuyStiff ankles start a chain that ends in lifted heels, caving knees, and a folding chest. The half-kneeling drill that buys depth back, and how to watch it pay off on video.
- Bodyweight, Goblet, Barbell — the Squat Progression That Skips NothingEach squat style teaches something the next one needs. When to move from bodyweight to goblet to the bar, what "ready" looks like on video, and why rushing the ladder costs more than it saves.
- Bouncing Out of the Bottom — the Rep Your Joints Are Lending YouThe drop-and-rebound squat feels springy and strong, but every bounce borrows position, control, and tissue tolerance. How to spot bounce reps on video and rebuild an owned bottom.
- Butt Wink — What It Is, and What a Camera Can Honestly SeeThe pelvis tucking under at the bottom of a squat is real, usually mild, and heavily mythologized. What butt wink actually is, when it matters, and an honest note on what video analysis can and can't measure.
- Can AI Really Check Your Squat Form? What Gets Measured — and What Doesn'tAn honest tour of AI squat analysis: the ten things body tracking genuinely measures from a phone clip, the things it can't see, and why a tool that admits its limits beats one that guesses.
- Filming Squats in a Small Home Gym — Make Eight Feet WorkGarage racks, basement ceilings, and hallway sightlines — how to get analyzable squat footage in tight spaces, and the setup mistakes that quietly ruin home-gym form checks.
- Your First Squat Session — a Plan From ZeroNo bar, no maxes, no heroics. A first squat session built around the pattern: bodyweight reps, a box for depth, one filmed set as your baseline, and the habits that make month one count.
- Front Squat vs Back Squat — Same Legs, Different TorsoThe bar's address changes everything above the hips: torso angle, trunk demands, and what each lift teaches. What actually differs, what stays identical, and how to get honest reads on both.
- The Goblet Squat — the Best Squat Teacher Money Can BuyOne dumbbell held at the chest fixes half of beginner squatting by itself. How the counterweight works, what good goblet form looks like, and the pause version that builds a bottom position for life.
- The Good-Morning Squat — When Your Drive Turns Into a BowChest dips, hips rise, and the squat becomes a reluctant good-morning. How to spot the pattern on video, find its first domino, and rebuild a vertical drive with a wall.
- Heels Lifting in the Squat? Your Base Just Shrank by HalfWhen heels peel off the floor, the whole squat balances on the forefoot — and everything downstream wobbles. Why it happens, the wedge that fixes it today, and the mobility that fixes it for good.
- How Deep Should You Squat? The Honest AnswerBelow parallel when you can, the depth your trunk can hold when you can't, and never forced. Why deep squats aren't dangerous and shallow ones aren't a moral failing.
- How Fast Should You Squat? Control Is the Only RuleA normal, controlled descent takes about a second — and that's fine. Why tempo dogma misses the point, what a free-fall descent actually costs, and when slow tempo work earns its keep.
- Bracing for the Squat — the Pressure That Holds Your ShapeThe 360-degree breath and brace is what keeps a torso from folding under load. How to build it on the floor, when a leaking brace shows up on video, and why lighter-until-it-holds is the honest fix.
- How to Film Your Squat for a Form Check That's Actually UsefulSide-on at hip height for depth and back angle, front-on for knee tracking, whole body in frame, one to three reps. The five-minute setup that makes any squat form check worth having.
- Knees Past the Toes — the Squat Myth That Refuses to RetireYour knees are allowed past your toes — deep squats require it. Where the myth came from, what the research actually found, and the knee direction that genuinely deserves your attention.
- Bar Path vs Balance Line — the Straight Line Every Squat WantsWith a barbell, the bar wants a vertical line over mid-foot. Without one, your shoulder line wants the exact same thing. One rule, every squat style — and how to check yours from a side-on clip.
- Squat Depth Without a Judge — How to Know You're Low EnoughNo referee lives at your gym. How to read your own depth honestly from a side-on video — and why a trustworthy depth check is a number plus a freeze-frame, never a number alone.
- When Your Last Rep Doesn't Look Like Your First — End Sets on TimeForm that holds for three reps and frays by five isn't a technique problem — it's a set-length problem. How to read fatigue drift on video and find the rep where your set should end.
- How Much Forward Lean Is Okay in a Squat? Depends What You're HoldingA front squat sits nearly upright, a low-bar squat leans hard, and both are correct. How load style sets your torso angle, what actually counts as folding, and the counterweight drill that teaches tall.
- Shifting to One Side Out of the Bottom? Reading the One-Sided SquatA hip shift shows from the front — one knee leading inward, the body sliding over one leg on the drive. What causes the asymmetry, what video can honestly show, and how to retrain the middle.
- Hips Shooting Up First Out of the Squat? Your Back Just Took OverWhen your hips rise faster than your shoulders out of the hole, the legs hand the rep to your lower back. What hip-shoulder sync means, why it breaks, and the groove drill that rebuilds it.
- Knees Caving In When You Squat? Give Them a LaneValgus collapse shows up in the first third of the drive up, one knee usually first, and always louder when you're tired. Why the front camera is the only one that sees it — and the band drill that fixes it.
- Squat Stance Width — the Base Everything Else Stands OnAround shoulder width to a bit beyond gives your knees room to track and your hips room to sink. How to find your stance, what the front camera measures, and why very narrow steals the knees' lane.
- When to Add Weight to Your Squat — Let the Video VoteNot by feel, not by the calendar — by whether the shape survived. A three-question video test for progression, and why load added to a fraying pattern is borrowed, not earned.
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