How to check your squat form (and what to look for on video)
The squat feels different from how it looks. The easiest way to close that gap is to film yourself and review the footage with a short checklist.
1. Film it properly
- Two angles if you can. Side-on (90°) shows depth, torso angle and bar path. Front-on shows knee tracking and whether you shift to one side.
- Camera at about hip height, far enough back to see your whole body and the bar for the full rep.
- Use a working weight, not just an empty bar. Form often changes once the load gets challenging.
- Film the whole set. Rep one and the last rep usually look different.
2. Stance and setup
Most people squat well with feet roughly shoulder-width or a little wider, toes turned out slightly. There's no single correct stance; it depends on your hips and limb lengths. On video, check that your setup looks the same every rep and the weight sits over the middle of your foot.
3. Depth
From the side, watch the crease of your hip relative to the top of your knee. Powerlifting rules require the hip crease to go below the top of the knee. For general training, aim for the deepest position you can reach while keeping your back position and balance. If depth changes from rep to rep, that's worth noticing.
4. Knees
From the front, your knees should broadly follow the direction of your toes. Some inward movement under heavy load is common, but if your knees clearly collapse inward, try lighter weight, a cue like "spread the floor", and slower reps.
Knees travelling forward past your toes is normal for many lifters, especially with a more upright torso. Don't force them back.
5. Torso angle and the bar path
From the side, the bar should travel roughly straight up and down over mid-foot. A common fault is the chest dropping and hips shooting up out of the bottom, which turns the squat into a "good morning". On video it looks like the hips rise faster than the shoulders.
Try bracing (a big breath into your belly before each rep), keeping your upper back tight, and leading with your chest as you stand up.
6. Compare reps, not just one frame
One still image can mislead. Compare your first and last reps, and look for things that change as you tire: depth, balance, hip rise. Those changes tell you more than any single checkpoint.
Quick checklist
- ☐ Same setup every rep
- ☐ Consistent depth
- ☐ Knees roughly following toes
- ☐ Hips and shoulders rising together
- ☐ Bar staying over mid-foot
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This article is general information, not medical advice. If you have pain or an injury, see a physiotherapist or doctor before training through it.