How to do a Squat
The squat bends the knees and hips together to build the quads, glutes, and whole lower body. Good form hits at least parallel depth, keeps a neutral spine, and drives back up through mid-foot. CalmArms films from the side and grades every rep A–F, hands-free.
Muscles: Quads · Glutes · Hamstrings · Core
Demonstration: Bodyweight Squat
How to do it with clean form
- 1
Stand side-on to the camera in portrait, full body in frame.
- 2
Break at the hips and knees together and sit down to at least parallel.
- 3
Keep your spine neutral — no rounding at the bottom.
- 4
Drive through mid-foot back to a tall standing lockout.
Common squat mistakes CalmArms catches
Rounding the lower back at the bottom of the rep.
Cutting depth short — not reaching at least parallel.
Letting the knees cave in on the way up.
Rushing down without control.
How CalmArms grades the squat
CalmArms grades each squat variation against its own window — a barbell back squat gets a forward-lean allowance, a front squat expects a vertical torso — and back-rounding is the primary safety check on every rep. Clean side-on reps get camera-angle forgiveness so a good squat earns its A.
Variations graded
Grade your squat on your next set.
Prop your phone and lift. CalmArms counts every rep and grades your form A–F, hands-free — on-device, no video uploaded.