At Embody Fitness, squats are one of our most-loved (and yes, sometimes most-feared!) movements, for good reason. Whether you’re a busy mom juggling work and kids, a woman rebuilding strength postpartum, or someone stepping into strength training for the first time, the squat is one of the most functional, empowering exercises you can learn. It’s a movement you already do countless times a day: getting in and out of a chair, picking up your child, lifting groceries from the ground, or sitting down to tie your shoes.
When we train the squat intentionally, we become stronger, more stable, and more confident in the way we move both inside and outside the gym. But a great squat doesn’t happen overnight. It’s built through proper technique, individualized coaching, and a progression that meets you exactly where you are. Here’s how we break it down at Embody Fitness.
Why We Squat (and Why You Should Too)
Squats are a foundational strength movement because they challenge multiple major muscle groups at once: quads, hamstrings, glutes, core, and even your upper back. Training the squat contributes to:
• Functional Strength:
You don’t just get better at squatting, you get better at life. Strong legs and hips support safe lifting, more stamina, and better movement patterns in your everyday life.
• Metabolic Boost:
Because squats train so many muscles at once, they demand more energy. This means a greater caloric burn during and after your sessions.
• Bone Density + Longevity:
Resistance training, especially lower-body loading like squats, directly improves bone health. This is essential for women navigating hormonal shifts, pregnancy/postpartum recovery, and menopause.
• Confidence:
There’s something powerful about building strength in a movement you once thought you “couldn’t do.” We see women reclaim confidence every day through mastering the squat.
Common Mistakes We See (And Why They Happen)
Women often come to us thinking they’re “bad at squats.” But what we see are common patterns that simply mean the body needs practice, mobility, or a different cue. Here are some of the big ones:
1. Knees Caving In (Valgus Collapse)
Often caused by weak glutes, not enough core engagement, weaker less-dominant side, or the body defaulting to old movement habits.
Our fix: glute activation, slower tempo squats, and cues like “press the floor apart” or “screw your feet into the ground.”
2. Heels Lifting Off the Ground
Usually linked to tight ankles or the body shifting too far forward.
Our fix: elevating the heels, adding ankle mobility drills, or adjusting stance width.
3. “Butt Wink” at the Bottom
The pelvis tucks under at the bottom of the squat, often from mobility limitations or going lower than the body currently allows.
Our fix: controlling depth, strengthening the core, and using boxes or benches to create a safe range.
4. Chest Falling Forward
Caused by weakness in the upper back/core or trying to squat “too heavy, too soon.”
Our fix: front-loaded squats, breathing/bracing practice, and improving thoracic mobility.
5. Rushing Through Reps
Fast reps = poor form.
Our fix: tempo work to build muscle, control, and awareness.
Every “mistake” is actually a coaching opportunity. You’re not doing anything wrong, you just haven’t been taught how to do it right for your body yet.
Common Modifications We Use to Help You Succeed
Not everybody is ready for a back squat on day one nor should it be. At Embody Fitness, we tailor each squat variation to your individual strength, mobility, confidence level, and goals. Some of our go-to modifications include:
• Box Squats
Helps you learn depth, build control, and maintain a neutral spine. Great for beginners, postpartum moms, or anyone rebuilding strength.
• Bench or Chair Squats
Perfect for those new to strength training. Teaches proper hip drive and reinforces safe mechanics.
• Goblet Squats
Holding a dumbbell at the chest improves posture, core engagement, and balance. We use this before introducing barbell work.
• Heel-Elevated Squats
Improves ankle access, increases quad engagement, and supports anyone who struggles to stay upright.
• TRX or Assisted Squats
Builds confidence and compensates for mobility limitations while strengthening foundational patterns.
• Split Squats or Lunges
Great for building unilateral strength and addressing asymmetries before loading both legs together.
These aren’t “easier” exercises, they’re smart progressions designed to help you build a safe, strong, and confident squat pattern.
How We Build You Up to the Back Squat
The back squat is a powerful, rewarding lift but it’s a progression, not a starting point. Here’s how our coaches help you earn it with confidence:
Step 1: Master Bodyweight Mechanics
We begin with air squats, box squats, and tempo drills to understand depth, posture, and bracing.
Step 2: Add Front-Loaded Variations
Goblet squats or front-loaded kettlebell squats teach you to stay upright, engage your core, and maintain proper knee and hip tracking.
Step 3: Build Strength Through Accessories
Glute bridges, deadbugs, lunges, core work, and mobility drills support the bigger lift.
Step 4: Introduce the Barbell with a High-Level Coaching Approach
We start light (sometimes just the bar) and focus on bar path, foot placement, breathing, and tempo.
Step 5: Progressive Overload
Once the pattern is solid, we gradually increase weight, reps, and time under tension. You’ll always know why you’re doing what you’re doing and how it supports your goals.
Step 6: Confidence + Consistency
The more you squat, the more you trust your body. Our goal is to get you moving in a way that feels empowering, not intimidating.
The Bottom Line
Squats don’t just build muscle, they build capability, confidence, and longevity. Whether you’re learning a squat for the first time or refining your barbell technique, our coaches meet you exactly where you’re at and guide you every step of the way.
At Embody Fitness, strength is a journey and squats are one of the most powerful tools we use to help you step into the strongest version of yourself. If you are ready to start building strength in your everyday life, CLICK HERE to book your first personal training session for FREE!
