How to Squat if You’re a Tall Guy (Or Girl)

Squats are a great exercise, but they can be especially difficult for tall people. In this article, we'll cover some tips to help you squat safely and effectively even if you're tall.

Keep your back straight.

To get into the squat position, you need to keep your back straight. That means that you shouldn’t bend at the waist or lean forward. You also shouldn't lean back or arch your back.

You should also try to avoid sticking your butt out as this will put pressure on your lower back and make it harder for you to squat correctly.

Don't bring the bar down too far.

a woman squatting with resistance band
a woman squatting with resistance band

If you're a tall guy (or girl), you may have a tendency to bring the bar down too far in front of your body when squatting. This is one way in which the tall-guy squat differs from that of the short-guy squat, and it's not a good thing. The closer the bar gets to your toes, the more risk there is that it will slip out from under you—and no one wants their head bashed against concrete or metal.

Another thing that can happen if you don't keep your back straight is for your hips to angle forward as they descend toward the floor. This can cause an increased risk of injury due to stress on ligaments and tendons in this area. Additionally, bending over at such an extreme angle can cause compression issues within the spine—a problem that gets even worse if those bent knees are allowed (or encouraged) to move past our feet!

Make sure you're keeping an upright position both going down and coming up.

The most important thing is the position of your spine. You want to keep your back straight and your chest up, so you're not leaning forward or back.

To make sure you don't lean forward, I recommend using a mirror to check that you're keeping an upright position both going down and coming up.

You can also do this by feeling how tight/loose your shoulders are as you squat—if they feel like they're being pulled forward or backward, then adjust accordingly!

Watch your feet.

When it comes to squatting, your feet are crucial. To get the most out of a squat, they should be exactly where they need to be:

  • Shoulder width apart
  • Straight ahead
  • Flat on the floor

Be wary of your knees.

  • Make sure your knees stay in line with your toes. If they don’t, stop what you’re doing and adjust until they do.
  • Always keep a natural curve (not hyper-extended) in the knees when squatting down. If you start to feel pain or discomfort in the back of your knee, this could be a sign that it's time to end the set/workout/day. This is especially true if there is already some history of injury here or if you have had any surgery in this area recently (like ACL reconstructive surgery).
  • For taller guys who struggle with depth or are just learning how to squat properly, I recommend sticking with parallel squats until they have completely mastered their form—even then I would recommend going no deeper than mid shin level until further notice due to knee stress and injury risk factors associated with deep squats

Get a spotter and use these tips to help improve your form.

Here are some tips to help you improve your squat form and become a better squatter:

  • Get a spotter. If you have someone who can spot you while you're lifting, they should be there ready to provide support if anything goes wrong. You can use them as an extra pair of eyes that take some pressure off of yours, helping ensure the weight is evenly distributed across both sides of your body and that your back stays straight throughout the lift.
  • How do I get a spotter?
  • What if I don't have one?
  • What if I do have one?


Squatting is a great way to build strength and increase muscle mass. It’s also a great sport that can be played by anyone, regardless of age or body type. So don't let your height hold you back from enjoying this activity! If you follow these tips, we hope that they will help improve your squat form so that you too can enjoy all the health benefits associated with this activity.

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