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Click Image to Zoom In: Pushing the knees out to stay in line with the feet and using the hips to initiate the movement.
If you want the official Squat Bible by Dr. Aaron Horschig (or the popular “Squat Bible” by Greg Nuckols / Stronger by Science), I recommend: the squat bible pdf
The Bible’s golden rule: "Do not stretch through sharp pain. If it hurts under load, find the regression." : Pushing the knees out to stay in
During the ascent, the chest falls toward the knees, turning the squat into a "good morning." The Risk: Massive shear force on the lumbar spine. The Bible’s Test: The "PVC Pipe Pass-Through." If you can’t rotate your shoulders, your lats are too tight. The Fix: Lat pulldowns with a supinated (palms up) grip and thoracic spine foam rolling. If it hurts under load, find the regression
Covers the essential mechanics of the squat, including the tripod foot, core engagement, and proper knee alignment. Variety of Squats:
: Detailed guides to identify limitations in the ankle, hip, and thoracic spine that may be hindering squat depth or causing pain.
You can find detailed breakdowns and visual guides on platforms like or through summary versions on specific workout routine based on these principles or more detail on improving ankle mobility The Squat-Proper Form, Technique and Advantages - Scribd