Foot pressure plays a crucial role in executing squats effectively and safely. Proper distribution of foot pressure ensures stability and balance, which are essential for maintaining correct form and preventing injury. During a squat, the pressure should be evenly distributed across three points of the foot: the heel, the base of the big toe, and the base of the little toe. This is often referred to as the "tripod foot." Keeping this pressure helps engage the appropriate muscle groups, such as the quadriceps, hamstrings, and glutes, while also protecting the knees and lower back from undue stress.

Maintaining the correct foot pressure also aids in generating power and control throughout the movement. As you descend into a squat, pressing through the mid-foot helps maintain an upright torso and prevents forward lean, which can compromise form. Upon ascending, driving through the heels activates the posterior chain muscles, particularly the glutes and hamstrings, providing a strong and stable lift. By focusing on the distribution of foot pressure, lifters can improve their squat technique, leading to greater efficiency, enhanced performance, and reduced risk of injury.