From a standing position, lower your body using knee and hip flexion until the crease in your hips rests lower than your knees. Return to the starting position by standing, extending the knee and hip joints. Safe/efficient technique requires the weight to stay in the heels, the knees out to a position equal to, or wider than, the toes, and the spine as neutral as possible.

CrossFit Journal Articles

  • At the Chalkboard: Just Squat
    A host of things can produce a poor squat. Limited range of motion, shaky balance, lack of flexibility, low strength—all can result in a squat that will make a trainer cringe. Some will attempt to work on deficiencies in order to get a client to squa
  • Squat Clinic
    The Squat Clinic, by Coach Greg Glassman, is a comprehensive guide to our most foundational movement. Photographs outline 23 points of performance for a sound squat, common faults and cues to correct them.
  • Coaches Prep Course: Coaching the Squat
    CrossFit’s compound movements get great results but require a great deal of work on the part of the athlete. A squat may be one of the most common movements in the world, but a good squat is rarer and requires technique, flexibility, strength and body c
  • The Moves
    The CrossFit movements are functional, full-body movements that generate a great deal of power, and virtuosity in these movements requires instruction, practice and refinement. The movements are tremendously effective for producing fitness, but they are c
  • Going Deep
    Contrary to what you might hear from some medical professionals, going deep in full squats is a spectacularly good idea, writes Coach Mark Rippetoe, co-author of Starting Strength and owner of Wichita Falls Athletic Club/CrossFit Wichita Falls.
  • Keeping Your Adductors Strong
    Knees rolling in on squats and pulls? Bill Starr explains how you can fix the problem by working on your adductors, which will translate to more weight on the bar.
  • Mike G. Learns to Squat
    “Who knows that they’re not the prettiest mover on the face of the Earth?” Pat Sherwood asks. Amongst the trainers ready to refine their movement is Michael Giardina of CrossFit Atlanta, who’s ready to attack a weakness: the air squat. The coaches impr
  • You Don't Know Squat without an "Active Hip"
    Drawing on more than 30 years in the fitness industry, Mark Rippetoe writes that an "active hip" can help clean up problems associated with the squat. Dr. Stef Bradford and Dr. Lon Kilgore, Rippetoe's long-time collaborators, also contributed to
  • Air Squat with Sebastian
    Sebastian Rieder is a Level 1 staff member out of CrossFit Vienna. He shares how he found CrossFit and how CrossFit has changed his life. For him, one of the most profound changes CrossFit has brought is improved health.
  • Squat Group
    Pat Sherwood is one of CrossFit HQ’s top trainers. He spends the majority of his time traveling around the world presenting at Level 1 and Level 2 seminars. In this video, he is captured teaching the basic squat at the Maine State Police Criminal Jus

CrossFit Level 2 Certificate Course

The movements page is a breakdown from your workout programming. It is a great tool for analysis, but it does not show you how to effectively design, scale or evaluate your programming. We highly recommend attending the CrossFit Level 2 Certificate Course to learn how.