Poor Squat Technique: How to Fix Common Mistakes

Signs of Poor Squat Technique

How do you know if your squat form needs improvement? Here are a few warning signs:

• Knee pain or excessive forward knee movement
• Lower back strain or rounding
• Heels lifting off the ground
• Leaning too far forward
• Lack of depth (shallow squats)

If any of these sound familiar, don’t worry! Below, we’ll go over each issue and how to fix it.

Common Squat Mistakes and How to Fix Them

1. Knees Caving In (Valgus Collapse)

Mistake: Your knees move inward as you squat, increasing the risk of knee pain and injury.

Fix:

• Push your knees outward as you lower down.
• Engage your glutes to keep your knees in alignment.
• Use resistance bands around your thighs to train proper knee positioning.

2. Rounding the Lower Back (Butt Wink)

Mistake: Your lower back rounds at the bottom of the squat, leading to potential spinal stress.

 Fix:

• Engage your core throughout the movement.
• Maintain a neutral spine by keeping your chest up.
• Work on hip mobility with deep lunges and stretches.

3. Heels Lifting Off the Ground

Mistake: If your heels rise when you squat, it reduces stability and increases strain on your knees.

Fix:

• Keep your weight evenly distributed through your heels and mid-foot.
• Strengthen your ankles and calves with mobility exercises.
• Try squatting with a slightly wider stance for better balance.

4. Leaning Too Far Forward

Mistake: If your chest drops forward too much, it can strain your lower back.

Fix:

• Focus on keeping your chest up and back straight.
• Engage your core and look slightly ahead, not down.
• Use a goblet squat (holding a weight in front) to practice staying upright.

5. Not Squatting Deep Enough

Mistake: Stopping too high (above parallel) reduces the effectiveness of squats.

Fix:

• Work on hip and ankle mobility to improve squat depth.
• Use a box squat to train reaching the correct depth.
• Gradually increase your range of motion with controlled repetitions.

Tips to Improve Squat Form

Here are some expert tips to help you master your squat technique:

1. Perfect Your Stance

• Stand with your feet shoulder-width apart.
• Toes should be slightly pointed outward (about 15-30 degrees).
• Keep your weight evenly distributed across your feet.

2. Engage Your Core

• Brace your core like you’re preparing for a punch.
• Keep your spine neutral throughout the movement.

3. Control the Movement

• Lower yourself in a slow and controlled manner.
• Avoid bouncing at the bottom—this puts unnecessary stress on your joints.

4. Strengthen Your Weak Points

• Work on hip mobility to allow for deeper squats.
• Strengthen your glutes and core for better stability.

5. Use Assistance if Needed

• Perform squats with a resistance band around your knees to prevent knee collapse.
• Try wall squats or holding onto a stable object to improve balance.

Best Squat Variations to Fix Poor Squat Technique

If traditional squats are difficult, try these variations to build strength and improve form:

1. Goblet Squat

Holding a dumbbell or kettlebell in front of your chest helps keep your torso upright and improves squat depth.

2. Box Squat

Squatting onto a box teaches you to control depth and maintain good posture.

3. Bulgarian Split Squat

This single-leg squat improves balance, mobility, and overall squat strength.

4. Wall Squat (Isometric Hold)

Great for building leg endurance and reinforcing good posture.

5. Sumo Squat

A wider stance targets the inner thighs and enhances lower body flexibility.

How MyFitnessCoach Can Help Improve Your Squat Form

If you’re struggling with squat technique, MyFitnessCoach can help! Our Workout Logger and Prehab & Rehab Workouts guide you through proper squat mechanics, ensuring better results and injury prevention. Download MyFitnessCoach today to track your progress and get expert training plans!

Squats are an essential part of any workout routine, but poor squat technique can hinder progress and increase injury risk. By fixing common mistakes, strengthening weak areas, and using proper form, you can squat safely and effectively.

Looking for expert guidance? Download MyFitnessCoach to access tailored workout plans and detailed exercise instructions to perfect your squat technique!