Squat Form Checklist: What to Look for on Video

Film From the Right Angle

Set the camera at hip height, side on, far enough back to see the bar and your feet in one frame.

A second clip from the front at 45 degrees shows knee tracking better.

For a competition squat, the crease of the hip drops below the top of the knee. For training, use the depth you can control with a neutral back.

Compare the first and last rep. Depth often shrinks as a set gets hard.

From the side, the bar should travel close to a straight vertical line over the middle of your foot.

A bar that drifts forward usually means your hips rose faster than your chest.

Knees should track roughly in line with your toes. Some inward movement under a heavy load is common; large or sudden knee cave is worth fixing.

Your back angle should stay steady out of the bottom. A sudden rounding or a hip shoot is the rep to study.