Title: Quit These 5 Squat Mistakes — Fix Your Form Fast
Squats are one of the best overall strength moves — when done correctly. But subtle faults can stall progress, cause pain, or make you weaker. Before you add more weight, fix the basics so every rep builds strength and stays safe. For guidance on fueling for better performance, see what 150g of protein looks like on a plate.
- Knee Valgus (Knees Caving In)
- What it looks like: Knees collapse toward the midline during descent or ascent.
- Why it matters: Strains the medial knee structures and robs power from your hips.
- Fixes:
- Cue: Push the knees out over the toes as you descend.
- Drill: Banded side steps — loop a mini-band above the knees and perform controlled squats and lateral walks.
- Progression: Pause squats at the bottom while holding the knees out to train stability.
- Heel Rise / Weight Forward
- What it looks like: Heels lift, weight shifts onto toes.
- Why it matters: Reduces braking force, increases knee stress, and limits depth.
- Fixes:
- Cue: Grip the floor with your heels; think “big toe and heel” balance.
- Mobility check: Ankle dorsiflexion — work on ankle mobility before blaming technique.
- Drill: Goblet squats with a light dumbbell; holding the weight in front helps keep an upright torso and heels grounded.
- Not Reaching Depth / Quarters Only
- What it looks like: Shallow squats that don’t pass parallel.
- Why it matters: Limits glute and adductor engagement and messes up movement patterns.
- Fixes:
- Cue: Break at the hips first, then drop between the knees; aim for hip crease below the knee if mobility allows.
- Drill: Box or tempo squats — sit back to a box that’s at or just below target depth, then pause and drive up.
- Progression: Slow negatives to build eccentric control and confidence below parallel.
- Rounded Upper Back / Collapsed Chest
- What it looks like: Shoulder rounding, chest caving, especially with heavier loads or front squats.
- Why it matters: Creates a forward lean, stresses the lumbar spine, and ruins bar path.
- Fixes:
- Cue: Brace the core, puff the chest, pinch the shoulder blades slightly.
- Mobility and posture: Work thoracic extension and upper-back mobility; gentle stretches can help — see these stretches to relieve stiffness in the upper body.
- Drill: Wall squats (facing a wall a few inches away) to practice an upright torso and correct bar path.
- Holding Breath or Weak Bracing
- What it looks like: Either no bracing or breath-holding that leads to dizziness and inconsistent reps.
- Why it matters: Poor intra-abdominal pressure reduces stability and raises injury risk.
- Fixes:
- Cue: Take a deep belly breath before the descent, brace the core like you’ll get punched, then exhale on the way up.
- Drill: Plank and dead-bug variations to train bracing in neutral spine positions.
- Progression: Add load slowly while maintaining consistent breathing and tightness.
Quick checklist to run through before every set
- Feet: Shoulder-width (or slightly wider) with toes slightly out.
- Depth: Aim for hip crease at or below knee if mobile and pain-free.
- Knees: Track over the second-toe; fight valgus with hip drive.
- Heels: Weighted and grounded.
- Core: Deep belly breath and brace.
Sample warm-up (6–8 minutes)
- 30s light cardio (bike/jump rope)
- 2×10 bodyweight squats (slow tempo)
- 2×10 banded lateral walks
- 2×5 wall or box squats to depth
- 2×30s glute bridges
Sample progression for form (for beginners)
- Week 1: Bodyweight tempo squats, pause at bottom.
- Week 2: Goblet squats with light weight, focus on knees and heels.
- Week 3: Add sets with heavier goblet or unloaded barbell, maintain depth and bracing.
- Week 4+: Gradually increase load only if all cues are consistent.
Conclusion
Fixing these five common squat mistakes will make every rep safer and more productive. If you want to cross-check form cues with other bodyweight basics, this helpful guide on 5 Common Push-Up Mistakes to Avoid offers complementary technique tips that translate to better squats.
