5 Common Squat Mistakes and How to Fix Them

Proper squat form is crucial for both performance and safety. Here are the five most common mistakes we see and how to fix them.

1. Poor Depth Control

One of the most common mistakes is not achieving proper depth or going too deep.

The Problem

• Not breaking parallel
• Butt wink at the bottom
• Inconsistent depth between reps

The Solution

• Practice with box squats to learn proper depth
• Film yourself from the side
• Focus on maintaining neutral spine throughout
• Use mobility work to improve range of motion

2. Knee Cave (Valgus Collapse)

When knees cave inward during the squat, it can lead to serious injuries.

The Problem

• Weak glute medius
• Poor ankle mobility
• Improper foot positioning

The Solution

• Strengthen hip abductors
• Practice "screwing" feet into ground
• Use resistance bands for feedback
• Focus on pushing knees out

3. Forward Lean

Excessive forward lean can put unnecessary stress on your lower back.

The Problem

• Weak core
• Poor thoracic mobility
• Ankle mobility restrictions

The Solution

• Core strengthening exercises
• Thoracic extension drills
• Ankle mobility work
• Practice maintaining upright torso

4. Heels Rising

When heels come up during the squat, it compromises stability and power.

The Problem

• Limited ankle mobility
• Poor weight distribution
• Forward weight shift

The Solution

• Ankle mobility exercises
• Practice weight distribution
• Consider squat shoes
• Focus on "sitting back"

5. Incorrect Bar Position

Bar placement can significantly impact squat mechanics.

The Problem

• Bar too high or low
• Uneven bar placement
• Poor shoulder mobility

The Solution

• Experiment with bar positions
• Work on upper back mobility
• Practice proper setup routine
• Ensure even grip width

Prevention Tips

1. Warm Up Properly

   • Dynamic stretching
   • Mobility work
   • Light practice sets

2. Regular Form Check

   • Film your sets
   • Get coaching feedback
   • Use mirrors strategically

3. Accessory Work

   • Core strengthening
   • Hip mobility
   • Ankle flexibility

Remember, proper form is crucial for long-term progress and injury prevention. Take the time to address these common issues, and you'll see better results in your squat performance.