Squat form: depth and chest position

Most squat advice comes down to two things: go deep enough, and don't let your chest fold forward at the bottom. Those are the two things GymSensei's camera watches on every rep.

How to do it

1. Stand with your feet about shoulder-width apart, toes turned out a little.
2. Brace your stomach as if someone is about to poke it, then sit your hips back and down.
3. Go down until your thighs are about level with the floor. Chest up, heels flat.
4. Push through your whole foot and stand all the way up before the next rep.

What counts as a full rep

A rep starts standing, knees nearly straight (about 160°). It counts once your knees bend to 100° or less and you stand back up. For most people 100° is just above thighs-parallel.

What the camera calls out

You hear a short cue mid-set when something's off. After the set, the report card gives you one line on whichever fault came up most.

Setting up your phone

Stand side-on to the phone, about 3 steps back, with the phone at hip height.

Start standing tall. Only full reps count.

Muscles worked

Mostly your quads, with your glutes, hamstrings, calves and lower back helping.

Exercises this check works on

• Bodyweight squat
• Goblet squat
• Dumbbell squat
• Barbell back squat
• Front squat
• Smith machine squat
• Box squat
• Wide and narrow stance squats
• Squat to a bench
• Plié squat
• Chair squat
• Double kettlebell front squat

A tip from the coach

If your heels lift or your chest dives at the bottom, try a goblet squat. Holding a dumbbell at your chest works as a counterweight and makes staying upright much easier.

Other exercises

• Push-up
• Lunge
• Romanian deadlift
• Overhead press
• Biceps curl
• Plank
• Glute bridge
• Sit-up
• Lying leg raise
• Lateral raise
• Bent-over row
• Jumping jacks
• Pull-up
• Wall sit
• Side plank

Updated 11 October 2026. General fitness and nutrition guidance, not medical advice.