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5 Common Squat Mistakes and How to Fix Them

Hatch Press Team

5 Common Squat Mistakes and How to Fix Them

Proper squat form is crucial for both performance and safety. Whether you're a powerlifter, weightlifter, or general fitness enthusiast, mastering the squat can unlock significant strength gains. However, it's also one of the most technical lifts, and small errors can lead to plateaus or injury.

Here are the five most common mistakes we see and detailed strategies on how to fix them.

1. Poor Depth Control

One of the most common mistakes is not achieving proper depth (hip crease below the top of the knee) or, conversely, diving too deep and losing tension.

The Problem

  • Not breaking parallel: This limits glute activation and doesn't fully challenge the leg muscles through their full range of motion.
  • Butt wink at the bottom: Excessive rounding of the lumbar spine at the bottom of the squat can place high shear forces on the lower back.
  • Inconsistent depth: Squatting to different depths on each rep makes it impossible to accurately track progress.

The Solution

  1. Box Squats: Use a box set to exactly parallel or slightly below. Touch the box lightly with your glutes on every rep to build muscle memory for the correct depth.
  2. Video Analysis: Film yourself from the side (90-degree angle) to objectively see your depth. What feels like "deep" might actually be high.
  3. Mobility Work: Often, depth issues are mobility issues. Focus on hip flexor stretches and ankle dorsiflexion drills.
  4. Controlled Descent: Don't dive-bomb. Control the eccentric (lowering) phase for a 2-3 second count to maintain tension and awareness.

Pro Tip: If you struggle with "butt wink," try widening your stance slightly and pointing your toes out a bit more. This creates more room for your hips to sink between your legs rather than behind them.

2. Knee Cave (Valgus Collapse)

When knees cave inward during the ascent, it places significant stress on the MCL and ACL ligaments and reduces your power output.

The Problem

  • Weak Glute Medius: The muscles responsible for hip abduction aren't firing strongly enough to keep the knees out.
  • Poor Ankle Mobility: If your ankles can't flex enough, your body compensates by collapsing the arches of your feet, which pulls the knees in.
  • Motor Control: Sometimes it's simply a bad habit or lack of cueing.

The Solution

  1. Tactile Cues: Place a resistance band around your knees during warm-up sets. The band pulls your knees in, forcing you to actively fight against it by pushing them out.
  2. "Screw" Your Feet: Imagine you are standing on a piece of paper and trying to tear it apart with your feet by twisting them outward. This engages the glutes before you even start the rep.
  3. Tempo Squats: Slow down the concentric (upward) portion of the lift to ensure you can maintain knee alignment even under fatigue.

Pro Tip: Knee cave isn't always fatal. A slight tick inward followed by an immediate correction can be a dynamic movement strategy for some elite lifters. However, for 99% of lifters, avoiding it is the safer and stronger bet.

3. Excessive Forward Lean

While some forward lean is necessary (especially in a low-bar squat), excessive lean turns the squat into a "good morning," shifting the load to the lower back.

The Problem

  • Weak Core: Inability to maintain intra-abdominal pressure allows the torso to collapse.
  • Weak Quads: If your quads aren't strong enough to extend the knee, your body shifts the load to the posterior chain (hips/back) to complete the lift.
  • Thoracic Mobility: A rounded upper back will pull you forward.

The Solution

  1. Front Squats: This variation forces an upright torso. If you lean forward in a front squat, you drop the bar. It's an excellent teacher for posture.
  2. Core Bracing: Learn to breathe into your belly and brace your core 360 degrees, not just sucking your stomach in.
  3. Pin Squats: Set safety pins at your sticking point. Start the lift from the bottom position to build starting strength and torso rigidity.

Pro Tip: Keep your elbows under the bar, not flared way back. Pulling your elbows down and in helps engage the lats, which provides a stable shelf for the bar and keeps your chest up.

4. Heels Rising

When heels come up, you lose your base of support and balance, shifting all the weight to the balls of your feet and knees.

The Problem

  • Ankle Mobility: Tight calves or restricted ankle joints prevent the shin from traveling forward, forcing the heel up.
  • Improper Weight Distribution: Starting the lift with weight already on the toes.

The Solution

  1. Ankle Dorsiflexion Drills: Do these daily. Knee-to-wall stretches are a staple.
  2. Tripod Foot: Focus on keeping three points of contact: the big toe, the little toe, and the heel.
  3. Squat Shoes: Weightlifting shoes with a raised heel can artificially improve your ankle mechanics, allowing you to squat deeper with a more upright torso while keeping heels flat.

Pro Tip: Try squatting barefoot or in flat shoes (like Converse) during warm-ups to really feel where your weight is distributed on your feet.

5. Incorrect Bar Position

Bar placement dictates your back angle and mechanics. Getting it wrong can make the weight feel heavier than it is.

The Problem

  • High Bar vs. Low Bar Confusion: Trying to squat with an upright torso while the bar is in a low-bar position, or leaning too far forward with a high-bar position.
  • Floating Bar: Not creating a tight "shelf" with the upper back muscles, causing the bar to roll or slide.

The Solution

  1. Choose Your Style:
    • High Bar: Bar rests on the traps. Torso is more upright. Knees travel further forward.
    • Low Bar: Bar rests on the rear delts. Torso leans more forward. More hip dominance.
  2. Create the Shelf: Retract your scapula (squeeze shoulder blades together) to create a muscular cushion for the bar.
  3. Grip Width: Adjust your grip. Too wide prevents upper back tightness; too narrow can irritate shoulders. Find the sweet spot where you can be tight and pain-free.

Pro Tip: Chalk the center of your back or the bar (if your gym allows) to see exactly where the bar is sitting and if it moves during the set.

Equipment Considerations

While gear isn't a replacement for good form, it can support your training:

  1. Weightlifting Shoes: Highly recommended for most squatters, especially those with limited ankle mobility. The hard sole provides a stable base for power transfer.
  2. Knee Sleeves: Neoprene sleeves keep the joint warm and provide mild compression/proprioception. They don't add much "spring" but improve comfort.
  3. Lifting Belt: Increases intra-abdominal pressure by giving your core something to brace against. Use it for your heavy working sets (80%+ of 1RM), but learn to brace without it too.

Prevention & Maintenance Routine

  1. Warm Up Properly:

    • 5-10 mins general cardio (rowing/biking) to raise body temp.
    • Dynamic stretching: Leg swings, hip circles, bodyweight squats.
    • Activation: Glute bridges, planks.

  2. Regular Form Check:

    • Film your sets at least once a week.
    • Compare your form on warm-up sets vs. heavy sets. They should look identical, just different speeds.

  3. Accessory Work:

    • Core: Dead bugs, planks, ab wheel rollouts.
    • Hips: Bulgarian split squats, hip thrusts.
    • Back: Rows, face pulls.

Remember, proper form is a journey, not a destination. Even world-class powerlifters are constantly refining their technique. Be patient, stay consistent, and prioritize quality movement over weight on the bar.