{"id":2035,"date":"2026-08-31T08:21:21","date_gmt":"2026-08-31T08:21:21","guid":{"rendered":"https:\/\/mypeakapp.com\/sentadilla-tecnica\/"},"modified":"2026-08-31T08:21:21","modified_gmt":"2026-08-31T08:21:21","slug":"sentadilla-tecnica","status":"publish","type":"post","link":"https:\/\/mypeakapp.com\/en\/sentadilla-tecnica\/","title":{"rendered":"Squat technique: a complete guide, variations, and mistakes"},"content":{"rendered":"<p><strong>The squat technique<\/strong> It&#039;s what separates strong legs from a sore back. It&#039;s the most complete exercise in the gym and, at the same time, the one most people do half-heartedly. Not for lack of desire, but because no one ever explained what to do with their feet, their gaze, or their breath.<\/p>\n<p>In this guide, we&#039;ll review proper positioning, depth, and the most useful variations. You&#039;ll also see common mistakes found in any gym and how to correct them without losing weight. By the end, you&#039;ll have a detailed checklist to audit your squat technique the next time you step under the bar.<\/p>\n<h2>Which muscles does the squat work?<\/h2>\n<p>The <a href='https:\/\/es.wikipedia.org\/wiki\/Sentadilla' target='_blank' rel='noopener'>squat<\/a> It&#039;s a multi-joint movement. It moves the hip, knee, and ankle simultaneously. That&#039;s why it engages so many muscles in a single repetition.<\/p>\n<ul>\n<li><strong>Quadriceps:<\/strong> the main motor when extending the knee.<\/li>\n<li><strong>Gluteus maximus:<\/strong> Much of the work is done when climbing up from below.<\/li>\n<li><strong>Adductors:<\/strong> They stabilize the hip and provide more strength than people realize.<\/li>\n<li><strong>Hamstrings:<\/strong> They act as stabilizers, especially with the torso inclined.<\/li>\n<li><strong>Core and spinal erectors:<\/strong> They maintain a rigid trunk under load.<\/li>\n<\/ul>\n<p>In addition, squats train your ability to stand up from a chair. You repeat this movement hundreds of times a day. Improving this technique with added weight has enormous benefits outside the gym.<\/p>\n<h2>Step-by-step squat technique<\/h2>\n<p>Let&#039;s get to the execution. This sequence is for the back squat with a barbell, the most common version in any gym.<\/p>\n<ol>\n<li><strong>Adjust the supports.<\/strong> Position them at the level of your sternum. If they&#039;re too high, you&#039;ll have to stand on your tiptoes. If they&#039;re too low, you&#039;ll waste energy before you even begin.<\/li>\n<li><strong>Rest the bar on the trapezius.<\/strong> Never place it on your neck. Squeeze your shoulder blades together to create a ledge of muscle. The bar should be firm, not digging in.<\/li>\n<li><strong>Grab the bar.<\/strong> Hands slightly wider than shoulder-width apart. Elbows down and back, not out to the sides.<\/li>\n<li><strong>Take out the bar and take two steps.<\/strong> One with each foot. You don&#039;t need five: every extra step tires you out.<\/li>\n<li><strong>Place your feet.<\/strong> Shoulder width or slightly wider. Toes slightly open, between 15 and 30 degrees.<\/li>\n<li><strong>Take a breath and squeeze.<\/strong> Breathe in towards your abdomen and tense your core as if you were about to receive a blow. This pressure protects the spine.<\/li>\n<li><strong>Lower yourself with your hips and knees at the same time.<\/strong> Think about sitting between your heels, not behind you. Your knees travel forward and outward, following the line of your feet.<\/li>\n<li><strong>He climbs up by pushing the ground.<\/strong> Distribute your weight evenly across your foot. Your chest and hips will rise together.<\/li>\n<li><strong>Exhale from above.<\/strong> Catch your breath and start the next repetition.<\/li>\n<\/ol>\n<p>Good squat technique is evident in the rhythm. You lower yourself with control, change direction without bouncing, and rise with purpose. If the movement resembles a fall, you lack control.<\/p>\n<figure><img src='https:\/\/mypeakapp.com\/wp-content\/uploads\/2026\/08\/tecnica-de-sentadilla-goblet-mancuerna.png' alt='Mujer practicando la t\u00e9cnica de sentadilla goblet con una mancuerna en el gimnasio'><figcaption>The goblet squat is the best way to learn depth before moving on to the barbell.<\/figcaption><\/figure>\n<h2>Before lifting weight: check your mobility<\/h2>\n<p>Many technique problems aren&#039;t actually technique problems. They&#039;re mobility limitations that appear as soon as you add weight. That&#039;s why it&#039;s a good idea to do two quick checks before touching the bar.<\/p>\n<p>The first is the ankle test. Kneel facing a wall, place one foot forward, and bring your knee toward the wall without lifting your heel. If you can&#039;t reach about ten centimeters, your ankle is holding you back. The second is a deep squat without weights, with your arms extended in front of you. If your torso sags or your heels lift off the ground, you know where to start.<\/p>\n<p>Dedicate five minutes per session to ankle and hip mobility. It&#039;s the best investment you can make for solid squat technique, and it doesn&#039;t cost a penny.<\/p>\n<h2>How far do we have to go down?<\/h2>\n<p>Depth is a topic of much debate. The classic reference point is to lower yourself until your hip crease is below your knee. This range of motion allows the quadriceps and glutes to work through a greater range of motion, which is where the most growth stimulus is generated.<\/p>\n<p>However, the useful depth is the depth you can maintain without losing your form. If your pelvis dips inward at the end of the movement, you&#039;ve exceeded your true range. This point varies depending on your hips, ankle mobility, and the width of your base of support.<\/p>\n<p>Try this: record a series of shots from the side and find the frame where your lower back loses its curve. That&#039;s your ceiling for today. Work on that and earn the rest with mobility, not pride. Shoes with a bit of a heel also help if you have stiff ankles.<\/p>\n<h2>Squat variations and what each one is used for<\/h2>\n<p>There is no single correct version. Each variation changes the distribution of work and the demands placed on the squat technique. Choose according to your goal and the equipment you have available.<\/p>\n<table>\n<thead>\n<tr>\n<th>Variant<\/th>\n<th>What changes<\/th>\n<th>Ideal for<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Back squat<\/td>\n<td>Barbell over the trapezius; allows you to lift more weight<\/td>\n<td>Gain overall strength in the lower body<\/td>\n<\/tr>\n<tr>\n<td>Front squat<\/td>\n<td>Bar in front; more upright torso<\/td>\n<td>Emphasize quadriceps and core<\/td>\n<\/tr>\n<tr>\n<td>Goblet squat<\/td>\n<td>Dumbbell or kettlebell held close to the chest<\/td>\n<td>Learn the pattern and gain depth<\/td>\n<\/tr>\n<tr>\n<td>Bulgarian split squat<\/td>\n<td>One leg, with the back foot raised<\/td>\n<td>Correct imbalances and load glutes<\/td>\n<\/tr>\n<tr>\n<td>Hack squat or machine<\/td>\n<td>Guided tour and back support<\/td>\n<td>Accumulate volume with less technical fatigue<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>If you&#039;re just starting out, the goblet squat is the best first step. It forces you to keep your chest up naturally and teaches you depth safely. Then you can move on to the barbell with confidence.<\/p>\n<h2>Common mistakes when doing squats<\/h2>\n<p>These mistakes ruin many people&#039;s squat technique and keep popping up. The good news is that almost all of them can be fixed with a simple cue.<\/p>\n<ul>\n<li><strong>Lift your heels.<\/strong> It&#039;s usually due to a lack of ankle mobility or feet that are too close together. Widen the heel width a bit and try flat shoes or wedges.<\/li>\n<li><strong>Knees inwards as you stand up.<\/strong> Think about lifting your feet off the ground. A little gluteus medius work also helps.<\/li>\n<li><strong>Raise your hips first.<\/strong> Your chest sags and the bar moves forward. This almost always indicates too much weight. Lower the weight and synchronize your chest and hips.<\/li>\n<li><strong>Round off the lower back area.<\/strong> It&#039;s the famous <em>butt wink<\/em>. Reduce the range to where you have control and work on hip mobility separately.<\/li>\n<li><strong>Look at the ceiling.<\/strong> Extending your neck misaligns your spine. Fix your gaze on a point on the floor, about two meters away.<\/li>\n<li><strong>Not breathing well.<\/strong> Releasing air from below causes you to lose pressure just when you need it most.<\/li>\n<\/ul>\n<p>Fix one bug per session. Trying to fix everything at once only leads to mental paralysis under the bar.<\/p>\n<h2>How to schedule squats into your routine<\/h2>\n<p>Squats require well-placed sessions. Schedule them at the beginning of your workout, when you&#039;re fresh. Beforehand, dedicate a few minutes to a... <a href='https:\/\/mypeakapp.com\/en\/calentamiento-gym\/'>specific heating<\/a> with approximation series.<\/p>\n<p>For strength, work between 3 and 5 repetitions with 3 to 5 minute rest periods. For hypertrophy, aim for 6 to 12 repetitions. In both cases, the key is the <a href='https:\/\/mypeakapp.com\/en\/sobrecarga-progresiva\/'>progressive overload<\/a>: to increase weight, repetitions or technical quality in a sustained manner.<\/p>\n<p>Two weekly squat sessions are enough for most people. If you want to fine-tune the weights, calculate your maximum using our guide. <a href='https:\/\/mypeakapp.com\/en\/como-calcular-1rm\/'>calculate your 1RM<\/a> and program the percentages from there. Also, schedule a light warm-up set to review your squat technique before the heavy sets.<\/p>\n<h2>How MyPeak helps you improve your squat technique<\/h2>\n<p>Improving your technique requires recording what you do. Without data, each session is a blank page. <a href='https:\/\/go.mypeakapp.com\/83zWOZ'>MyPeak<\/a> You record each set in seconds and see the real evolution of your squat, week by week.<\/p>\n<p>The app calculates your estimated 1RM based on your recorded sets, saves your personal records, and shows you strength analytics for each exercise. This lets you know if you&#039;re truly progressing or if you&#039;ve been lifting the same weight for two months. Plus, the AI Coach reviews your history and suggests when to increase the load and when to maintain it. Everything is private: there&#039;s no social network or likes here, just your progress.<\/p>\n<h2>Frequently asked questions about squats<\/h2>\n<h3>Is it bad for your knees to go past your toes?<\/h3>\n<p>No. It&#039;s a very common myth. In a deep squat, the knee naturally moves forward of the foot, especially if you have long femurs. The important thing is that the knee follows the direction of the foot and doesn&#039;t cave inward.<\/p>\n<h3>How do I know if my squat technique is correct?<\/h3>\n<p>Record yourself from the side and front with a moderate weight. Check three things: that the bar travels vertically over the middle of your foot, that your back maintains its natural curve, and that your chest rises at the same time as your hips. If all three are true, you&#039;re doing well.<\/p>\n<h3>Can I do squats if my knees hurt?<\/h3>\n<p>It depends on the source of the pain, so consult a physiotherapist first. In many cases, reducing the range of motion, switching to a goblet squat, or adjusting your foot width allows you to continue training without discomfort. When done correctly, squats can strengthen the knee.<\/p>\n<h2>Conclusion<\/h2>\n<p>The squat technique rewards patience. Position your feet correctly, breathe, control the descent, and rise with intention. Correct one detail each week, and in three months, your movement will be completely different.<\/p>\n<p>The rest is just record-keeping and documentation. <a href='https:\/\/go.mypeakapp.com\/83zWOZ'>Download MyPeak<\/a> And mark your next squat: in a year you&#039;ll be grateful for that record.<\/p>","protected":false},"excerpt":{"rendered":"<p>A complete guide to squat technique: positioning, depth, variations, and the most common mistakes. Learn to perform it correctly and progress without plateauing.<\/p>","protected":false},"author":3,"featured_media":2033,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[55],"tags":[],"class_list":["post-2035","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tecnica-de-ejercicios"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>T\u00e9cnica de sentadilla: gu\u00eda, variantes y errores<\/title>\n<meta name=\"description\" content=\"Domina la t\u00e9cnica de sentadilla paso a paso: colocaci\u00f3n de pies, profundidad, variantes y los errores m\u00e1s comunes. 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