Squats are often seen as the king of lower-body exercises — and for good reason. They challenge balance, coordination, joint mobility, and raw strength all at once. But here’s the catch: not everybody is ready for the same squat variation, and trying to force a barbell back squat too soon can do more harm than good.
That’s where progressions (and regressions) come in. Squatting isn’t a one-size-fits-all movement. It’s a skill — and just like any skill, it can be broken down, refined, and rebuilt depending on where you are in your training journey.
Let’s explore how to squat better, starting with smart variations that respect where your body is today.
Start Where You Are, Not Where You Think You Should Be
Many gym-goers associate squats with big weights and barbell racks. But for someone struggling with mobility, coordination, or even fear around squatting, starting there makes no sense. The goal isn’t to perform an Instagram-worthy lift — the goal is to build a pattern that’s strong, stable, and pain-free.
This is why we love starting with bodyweight squats and box squats. These regressions strip the movement down to its essentials: sitting down and standing up with control. They reveal compensations (like knees collapsing or heels lifting) that would otherwise be hidden under a barbell. Once you’re confident in your movement, adding load becomes a tool — not a crutch.
Squat Progression Ladder: From Basics to Brilliance
- Box Squat: Start with a box or bench behind you. Sit down slowly, then stand up without bouncing. It builds control, teaches hip engagement, and helps break the fear of depth.
- Goblet Squat: Hold a kettlebell or dumbbell in front of your chest. This instantly teaches you how to stay upright and keep your weight balanced. It also strengthens your upper back and core while refining your squat groove.
- Double Kettlebell Front Squat: Now the load increases and so does the demand on posture. With two kettlebells at the rack position, your body must work harder to stabilize, while your legs and hips develop power.
- Barbell Front Squat: The bar shifts the center of gravity again, forcing thoracic extension and clean movement. It’s a solid choice for athletes and lifters who want to keep improving strength without loading the spine as aggressively as the back squat.
- Barbell Back Squat: The most iconic version — but not necessarily the “best” for everyone. If you’ve earned your way here through sound progressions, you’ll feel more stable, confident, and capable.
The key is this: Don’t rush. Master each level before moving up. Strength built on weak foundations doesn’t last.
Common Pitfalls
- Chasing depth at all costs: Squatting “ass to grass” is great — if your body allows it. But for many, pushing too deep too soon compromises lumbar stability or causes the heels to lift. Train depth gradually, and never sacrifice form for Instagram clout.
- Letting knees cave in: This is often a sign of weak glutes or poor awareness. Use mini bands, tempo reps, or simple cueing (“push the floor apart”) to fix it.
- Skipping the core: If your abs can’t brace, your spine won’t stay safe. A good squat starts with a tight midsection. Planks, loaded carries, and breath control drills make a big difference here.
When to Regress
Too often, lifters see regressions as setbacks. But they’re really just tuning tools. If you feel pain, lose tension, or can’t hit your depth without compensation, step back. Revisit box squats or goblet squats. Clean up your movement. Then come back stronger.
Remember: the smartest athletes aren’t the ones who push blindly — they’re the ones who adapt.
Final Word: Build, Don’t Rush
There’s no glory in rushing to the barbell if your knees hurt and your back gives out. Regress when needed. Progress when earned. And along the way, focus on control, stability, and confidence.
The squat is a lifelong movement — not a 30-day challenge. Whether you’re a beginner or a seasoned lifter, coming back to the basics can unlock the strength you’ve been chasing.