How to Spot for Squats: Proper Technique & Safety Tips

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Learn to spot someone squatting with 1, 2, or 3 spotters
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Whether you’re working out with a friend or you’re approached by someone at the gym, if someone asks you to spot a squat, you might not be sure what to do. Spotting can be a great way to support your fellow athletes and help them safely finish a challenging rep, so we’re here to help. We have tips on how to safely spot a squat, including how to stand, where to hold your hands, when to step in, and more.

How do you properly spot a squat?

Stand behind the squatter with your arms extended under their armpits, but don’t touch them. Squat down and stand up when they do, keeping your body aligned with theirs. If they need help, wrap your arms around their torso and push up through your legs until they’re standing. Then, help them re-rack the weight.

Section 1 of 5:

Spotting a Squat from Behind (1 Spotter)

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  1. Get into position after they set their stance but before they lift the barbell off the rack. Stand in a wide stance with your feet a little wider than the lifter’s. [1] Or, if it feels more secure, use a staggered stance with your front toes between their heels—choose the way that makes you feel stable enough to support them if they need help. [2]
    • Be sure to stay far enough back that the squatter won’t bump into you when they step back after picking up the barbell. [3] Also, their hips shouldn’t touch you as they squat down.
    • You’ll use the same technique for back or front squats, although you might have to lower your arm position a little for front squats since the lifter’s elbows will be positioned differently.
    • If the lifter is planning to do a set with a lot of reps, they might prefer that you stand back at first, then move into place once they give you a signal or start showing signs of fatigue. Talk about their expectations before you get started.
  2. Once the squatter picks up the barbell, hold your arms out so they’re near the squatter’s sides. Stand close enough that your forearms are under their armpits, but not so close that your body touches theirs. [4]
    • You can leave your hands open or closed. Some spotters prefer to use a closed fist, especially when spotting female athletes, since it’s a little less invasive. [5]
    • Try to keep your arms in the same spot throughout the whole move. Don’t move them forward, backward, up and down, or out to the sides—this could throw off the squatter’s concentration and cause them to fail the lift. [6]
    • Don’t hold your hands under the bar. Your goal is to support the squatter—trying to grab the weight if they fail is dangerous.
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  3. When the other person starts their squats, move along with them. Try to keep the same pace so your body stays lined up with theirs and your arms stay in the same place. Once they hit the bottom of the move and start standing up, push up through your feet and stand with them. By keeping your body aligned with theirs, you’ll be in a better position to assist them if they need it. [7]
    • Pay close attention during the upward movement of the squat, since this is when the lifter is most likely to need help. [8]
  4. If the squatter gets stuck at the bottom of the squat, their form starts to fail, or they struggle to stand all the way up, wrap your arms around their torso for assistance like you’re giving them a firm hug. Then, push up through your legs so you’re both lifting together. As you assist them, move at their pace so they can complete the rep. [9]
    • If you prefer, you can hook your arms up into their armpits, pressing your hands into their shoulders as you lift. This can be especially helpful if it feels like they’re falling forward.
    • If they fail completely, they may need to ditch the weights. Be sure you talk before the lift about how they’re going to ditch if they need to fail, which way they’ll drop the barbell, and what signal they’ll give you so you can get out of the way.
    • Don’t try to catch the barbell if the lifter fails their rep—support the lifter, not the weight. [10]
  5. Once the squatter is standing in a secure position, let them go, but don’t leave yet. Walk forward with them as they carry the weight to the rack, and watch to be sure the barbell is secured on the safeties. [11]
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Section 2 of 5:

Side-Spotting a Squat (2–3 Spotters)

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  1. Each side spotter should stand with their hands cupped around the ends of the barbell without touching it. That way, if the lifter fails, the spotters can catch the barbell, sharing the weight and supporting it while the lifter gets out of the way. [12]
    • Alternatively, the side spotters can hold one arm under the barbell, catching it in the crease of their arm if it falls. [13]
    • If someone is squatting a really heavy weight, like an experienced lifter testing their one-rep max, it’s safest to have 2 or 3 spotters instead of just one.
  2. The third spotter will be the athlete’s main spotter. The main spotter will follow the same technique as a single spotter above, moving with the athlete and supporting them if they fail. [14]
    • If you have three spotters, the main spotter is usually responsible for signalling the side spotters to take the barbell.
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Section 3 of 5:

Communicating Before You Spot

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  1. It’s important to know beforehand what type of lifting the squatter will be doing so you’ll know what kind of support they might need. For instance, if they’re testing their one-rep max (1RM) or they’re new to lifting, they could fail on the very first rep. But if they’re planning to do a longer set all the way to failure, they might not need assistance until they’ve done a number of reps and start to get fatigued. [15]
    • Ask questions like “How many reps are you planning to do?” and “Is this about how much you normally lift?”
  2. It’s usually recommended to start spotting from the very first rep so you’ll already be in place when the lifter needs you. But in some cases, like sets with a lot of reps, the lifter might prefer that you wait to move in until they start feeling fatigue. Talk about this ahead of time, and if they want you to wait, establish what kind of signal they’ll give you when they’re ready for you to get in place. [16]
    • Say something like, “I usually get into spotting position before the lifter picks up their weights. Is that what you’re used to?”
  3. It might be obvious when the squatter needs assistance if they get stuck at the bottom of the squat, but to be on the same side, talk to them about how they’ll let you know when they’re failing. Keep it simple—good options might be the words “Help” or “Spot.” [17]
    • Avoid relying on non-verbal cues. A lifter might grunt because they’re straining, for example, but that might not be a signal that they need assistance.
    • It’s also a good idea to clarify exactly what help you’ll give them if they need it. For instance, you might say, “Ok, if you give the signal, I’ll move my arms in, put my hands on your shoulders, and we’ll lift together. Are you comfortable with that?” [18]
  4. Let the lifter know that they shouldn’t drop the barbell unless they absolutely have to. Decide ahead of time how they’ll bail out if they need to let go of the weight, and set up a separate signal so you’ll be able to get out of the way. [19]
    • Say something like, “I’d rather you not drop the weight at all if you can avoid it. But if you do have to, what signal will you give?”
    • If they’re doing a front squat, where the weight is in front of them, they’ll need to drop the weight forward. Move backward quickly to clear the area. [20]
    • If they’re doing a back squat, it will be dangerous for them to drop the weight backward since you’ll be behind them. Let them know they should avoid this—but if they do need to drop the weight, move backward quickly. As they drop the weight, they should move forward.
  5. If someone asks you to spot them during a squat and you’re not sure that you’d be able to effectively assist them, it’s okay to say no. Similarly, if you’re not comfortable with the physical closeness involved—or even if you’re just focused on your own workout—you can politely decline.
    • Say something like, “I’m not really comfortable with that right now,” or “Sorry, I’m new to lifting and I don’t think I could support that weight if you needed help.”
    • You could also pose an alternate suggestion, like, “I’m not sure I’d be much help as a back spotter, but if you can find someone else, I’d be happy to team up with them as a side spotter.”
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Section 4 of 5:

How to Do Squats with a Spotter

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  1. Keep yourself and your spotter safe by using the right technique for your squat. Personal trainer Melody Sayers says “the proper way to do a squat is to take a nice wide stance with your feet hip-width apart and toes pointed straight ahead. Sit your butt back like you’re sitting in a chair, and keep all the weight heavy in your heels so you don’t fall forward.”
    • Inhale as you lift the bar, take one or two steps back, then plant your feet into the floor to set up for your squat. [21]
    • Stabilize yourself by bracing your core.
  2. You might notice that it takes you longer to push up from the bottom of a squat, or your legs might shake as you push up. If it’s taking a lot more effort to finish a rep, you’re probably close to failure—try to stop before you reach fatigue so you don’t injure yourself or your spotter.
    • If you decide to stop before your set is finished, signal your spotter that you’re done, then rack the weights.
  3. It can be dangerous for your spotter if you just give up and let go of the weight. They’ll be supporting your body, not the bar, so the weight could fall on you or them, leading to injury.
    • If you feel yourself failing a rep, dig deep and allow your spotter to push you up to a standing position, then safely rack the weight together.
  4. If you do have to let go of the weight, give your spotter the signal that you set up in advance so they’ll know to get out of the way. Wait until they’re clear of the area, then release the weight in the safest way for the type of squat you’re doing. [22]
    • If you’re doing a back squat, the safest way to bail out is to let the weight roll backward and down to the floor while you move forward.
    • If you’re doing a front squat, the safest way to bail out is to let the weight fall forward as you jump backward.
    • Dropping weights is loud, which can be distracting to other athletes. It also risks damaging the equipment or gym floor. Whenever possible, try to finish your rep rather than bailing out.
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Section 5 of 5:

Frequently Asked Questions: Spotting Squats

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  1. 1
    Do I need to be stronger than the person I’m spotting? No, when you’re spotting a squat, the lifter should maintain primary control over the weight. Your job is to help push them so they can complete the rep and safely rack the barbell.
  2. 2
    Can I spot a deadlift? No, in deadlifting, if a lifter can’t finish a rep, they just drop the weight. This can be dangerous for a spotter, so one isn’t required.
  3. 3
    What if I’m spotting a squat for a female? The technique for spotting a female squatter is the same as it is for a male. To be respectful of their personal space, use a closed hand instead of an opened one, and place your fists into their shoulders if they need assistance during the lift.
  4. 4
    Do you need someone to spot you for squats? Not necessarily. It can be helpful to have a spotter if you’re pushing a new limit, like when you’re testing your one-rep max, or if you’re recovering from an injury. But if you can safely bail out of a squat, you don’t really need a spotter when you’re lifting a weight that’s comfortably within your range.
  5. 5
    Why is spotting important? If you’re lifting more than you’re used to, having a spotter can help ensure you’re able to finish a rep that you might otherwise fail. That can help you avoid dropping the weight, which could result in injury or damage to the equipment.
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      References

      1. ↑ https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf
      2. ↑ https://barbend.com/how-to-spot-powerlifting/
      3. ↑ https://powerliftingtechnique.com/spotting-for-squats/
      4. ↑ https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf
      5. ↑ https://barbend.com/how-to-spot-powerlifting/
      6. ↑ https://powerliftingtechnique.com/spotting-for-squats/
      7. ↑ https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf
      8. ↑ https://powerliftingtechnique.com/spotting-for-squats/
      9. ↑ https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf
      1. ↑ https://powerliftingtechnique.com/spotting-for-squats/
      2. ↑ https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf
      3. ↑ https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf
      4. ↑ https://barbend.com/how-to-spot-powerlifting/
      5. ↑ https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf
      6. ↑ https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf
      7. ↑ https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf
      8. ↑ https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf
      9. ↑ https://torokhtiy.com/blogs/guides/how-to-spot-a-squat
      10. ↑ https://powerliftingtechnique.com/spotting-for-squats/
      11. ↑ https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf
      12. ↑ https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf
      13. ↑ https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf

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