Should my head look forward or down when squatting?

From the very first day I started doing squats, my trainer told me: keep your eyes straight ahead.

He firmly believed that looking forward was the key to maintaining impeccable posture and protecting the neck.

By following this advice, I have never experienced posture problems or neck pain.

Of course, there are different opinions, with some suggesting to look down, but the method that works for me has always been to look straight ahead.

In this article, I will share my experience and explain why this small adjustment can make a big difference.

Table of Contents

Why Keep Your Head Facing Forward When Doing Squats?

The chin must be slightly raised, not too high and not lowered.

Keeping your gaze at about 30–45 degrees relative to the horizon stabilizes your neck.

This position helps maintain the alignment of the spine.

The neck, in fact, acts as a bridge between the head and the rest of the body.

Additionally, a correct neck position positively influences breathing.

When you breathe well, the core works in synergy with the neck, abs, and back.

This connection improves the efficiency of the exercise and prevents injuries.

What Happens If You Look Down During the Squat?

Well, the risk is that your alignment will be compromised.

The result is that the neck curves, dragging the spine out of its natural position.

With the neck bent, the cervical muscles have to work excessively to support the weight of the head.

This constant fatigue can, over time, turn into chronic pain and annoying injuries that prevent you from giving your best.

But it’s not just a matter of neck pain.

Incorrect alignment affects the entire muscle chain: the core, the shoulders, even the legs try to compensate for this imbalance, and the synergy needed for a perfect squat is ruined.

The movement becomes less fluid, more forced, and every repetition risks turning into a small battle against your own body.

Keeping your gaze fixed ahead is not just an aesthetic quirk, but the secret to performing a safe and effective squat.

When your eyes are fixed on a point, your body knows exactly where to go, and muscular harmony is ensured.

What Experts Say

Speaking with trainers who, in addition to coaching clients for years, have studied the biomechanics of movement, it clearly emerges that incorrect alignment can cause harmful compensations over time.

Many of them have noticed that, although some may look down without evident problems in the short term, the risk of developing tension and injuries increases over the years.

However, if this really happens, I have no evidence.

Alternatively, I have found an interesting study that shows how the position of the neck and head during lifts (in general) influences the posture of the lower spine.

The Key Point?

Both looking too far up and too far down can increase pain and cause the neck muscles to overwork.

According to the study, when participants performed lifts of moderate loads with the neck retracted, there was less flexion in the lower spine.

The lumbar muscles, the external oblique, and the sternocleidomastoid were more activated, while the activity of the upper back and neck muscles decreased.

For me, this means that keeping the neck retracted during squats and other lifts – that small adjustment that may seem like a minor detail – can make a big difference.

(Keeping the Neck Retracted During Lifts to Activate the Trunk and Protect the Lower Back)

Chest and Arms: The Hidden Allies

It’s not just about the legs and back.

Certainly, these are undoubtedly the primary muscles.

However, the chest and arms also play a fundamental role.

When you position your head and neck correctly, your chest opens up as if you were unfurling the sails of a boat ready to set sail.

This opening is not just aesthetic: it allows for deeper breathing, facilitating the filling of the lungs and, consequently, providing more energy during the exercise.

The arms, moreover, are not there just for decoration.

When positioned correctly, with a firm and well-distributed grip on the bar, they become the glue that holds the entire movement structure together.

Think of it as a chain reaction: once the neck is in the optimal position, the chest opens, the shoulders lower, and the arms align perfectly.

This domino effect creates synergy among all parts of the body, making the squat not only more effective but also safer.

For example, if the chest remains closed, you might tend to curve your back, increasing the risk of injury.

But if the chest is properly opened, the focus shifts to maintaining a solid and stable core.

This balance is essential for transferring force smoothly from the legs to the arms, and vice versa.

And let’s not forget: impeccable posture also allows the muscles to “speak” in a coordinated manner.

The arms not only stabilize the bar but also help control the speed of the movement, acting as a dynamic cushion that absorbs any shocks during the descent and ascent.

What the Squat Pros Say

Most squat enthusiasts agree on one fundamental point.

The gaze must be fixed and direct, without excess.

Many professionals suggest choosing a well-defined point to focus on, such as a spot on the wall or a corner of the room.

This visual “spotting” helps maintain proper posture and prevents losing balance during the exercise.

It’s like having a personal compass that guides the movement, keeping the head and neck in line with the rest of the body.

Personally, I’ve always found that focusing on a fixed point helps me avoid distractions, especially when lifting heavy weights.

I also pay close attention to my breathing, calmly inhaling and exhaling to regulate my alignment and movement.

This technique not only improves concentration but also synchronizes every part of my body.

Some athletes, however, prefer to alternate their gaze.

For instance, during moments of intense fatigue or when handling particularly heavy loads, they shift from a slightly upward gaze to a more neutral one.

Every athlete is different, and what works for one might not work for another.

High Bar vs. Low Bar: The Influence on the Neck and Beyond

Bar placement really changes the game for my squat.

With a high bar, I feel my neck and chest working hard to keep everything stable.

The load is clearly felt in my upper back, and I have to keep the bar from drifting forward or backward.

On the other hand, when I go with a low bar, my focus shifts to my core and legs, making proper alignment absolutely crucial to avoid discomfort.

The Back: The Pillar of Every Squat

The back is the essential support for performing a squat safely.

Maintaining a neutral back means aligning the head, neck, and spine correctly.

Do not round it too much or hyperextend it, because any error in this alignment increases the risk of injury.

When I feel my back giving way, I immediately lower the weight and review my technique.

A simple stretching exercise for the lower back can make a difference, improving mobility and stability.

Remember: a good foundation starts with a straight and well-aligned back, which allows you to perform every movement effectively.

Other Aspects to Keep in Mind

It’s not only the neck and back that play their part.

The knees, feet, abs, and even the arms must work together in perfect harmony.

For example, the knees must follow exactly the direction of the feet.

When I neglected this detail in the early stages of my training, I experienced annoying pains that made me realize how important it was.

Now, every time I train, I ensure that my knees are aligned with my feet, almost as if they were a single unit working together to protect the joints.

The feet, on the other hand, are like the roots of a tree.

If they are not firmly planted on the ground, the entire movement loses balance.

I have learned to “feel” the floor beneath me and to distribute the weight evenly.

This connection gives me that extra confidence, just like when you find that perfect spot that makes you feel invincible.

And then there’s the core, the beating heart of stability.

When my abs are engaged, I feel as if every squat is a well-orchestrated symphony, where every muscle participates in the movement naturally and fluidly.

Leaning too far forward or backward can create imbalances and cause annoying pain.

Trust me, these details, as small as they may seem, have had a huge impact on my journey.

The Perfect Squat: From Head to Toe

Here’s how I perform a complete squat:

I start with my feet shoulder-width apart.

The toes are slightly pointed outward.

The chin is raised and the gaze fixed on a point in front of me.

I keep my chest out and my back straight.

I slowly lower my body, pushing my hips back as if I were about to sit on an invisible chair.

When I reach the lowest point, I make sure that my knees do not extend beyond the tips of my feet.

Then I push upward, maintaining control and stability throughout the repetition.

The Advantages of Barbell Squats

Using the bar adds an extra level of intensity.

With the bar, stability becomes even more crucial.

The external load helps stimulate the muscles more and improve overall strength.

Additionally, the barbell squat is an excellent exercise for the core, as it forces you to maintain balance.

It is a multifunctional exercise that makes you stronger and more resilient.

Going Lower: Strategies and Tips

I must confess that I have never been a fan of deep squats.

But I can assure you that even when loading less weight compared to half squats, the effects on me the next day are devastating: my muscles feel like they’re exploding and my legs seem as heavy as lead.

Do you have difficulty going lower?

Don’t worry, you’re not alone.

First, assess your mobility and devote time to stretching exercises for the hips, ankles, and lower back.

Try using a box or a support: lower yourself until you touch it, and then come back up.

This technique helps you understand how far you can safely descend.

If you feel pain or discomfort, it might be necessary to modify the exercise slightly.

Sometimes, reducing the weight and increasing the repetitions works better to improve depth.

Squats: Weekly Frequency and Workout Routine

How often should you do squats?

Many experts recommend 2–3 times a week.

For example, you can include squats in your leg workout on Monday, Wednesday, and Friday.

A good weekly schedule could include:

Monday: Heavy squats with sets of 5 repetitions.
Wednesday: Medium-intensity squats with sets of 8–10 repetitions.
Friday: Light squats or bodyweight squats to improve technique.

Listen to your body: if you feel too fatigued, give yourself an extra day of rest.

Squats and Neck Problems: What to Know

For those with neck issues, squatting can be a double-edged sword.

Incorrect posture can exacerbate neck pain.

Make sure to keep your chin slightly raised and avoid excessive bending.

Use supports such as a band or a collar if necessary, but always under the advice of a professional.

Correct technique and good core training can work wonders even for those with neck problems.

Conclusion

For me, the answer is clear when deciding if my head should look down or forward during a squat: I keep my eyes straight ahead.

This choice, which may seem obvious, is the secret to maintaining perfect alignment, protecting the neck, and achieving a fluid movement in every squat.

Squatting is a complex exercise that requires attention to every detail.

From the positioning of the head and neck to the correct execution of the movement, every small adjustment can make a big difference in your workout.

What’s your trick for a perfect squat?

Let me know in the comments!