Squatting effectively requires tightness, balance, and coordination. Many lifters struggle with form breakdowns that limit their strength and increase injury risk. Here are five common squat mistakes and how to correct them.
A weak upper back leads to forward lean and instability. Fix it by:
Squeezing your shoulder blades together to create a strong shelf for the bar.
Pulling your elbows slightly behind you while keeping them inside your hand placement.
Using a narrow grip (as mobility allows) to improve tightness and control.
Many lifters mistakenly shift weight onto their heels, reducing quad activation and making depth harder to reach. Instead:
Maintain a tripod foot position—even weight on the big toe, little toe, and heel.
Screw your feet into the ground to create a stable base without rolling onto the outer edge.
Avoid sitting back excessively—instead, focus on balanced weight distribution throughout the lift.
Only pushing air into the belly creates an unstable midsection. Instead:
Breathe down and out into your obliques, not just your belly.
Engage 360° of core pressure—front, sides, and back—to stabilize the spine.
Maintain a neutral rib and hip position to avoid overextending the lower back.
Sitting too far back causes balance issues and limits depth. Instead:
Unlock the knees and hips simultaneously to descend straight down.
Keep even foot pressure to avoid shifting backward onto the heels.
Maintain forward knee travel to allow full quad engagement out of the hole.
If your hips shoot up faster than your shoulders, the bar shifts forward, limiting power. Fix it by:
Keeping your knees forward for the first few inches out of the hole.
Maintaining big toe pressure to prevent the hips from taking over.
Driving your upper back into the bar to balance force between your legs and back.
By correcting these five common mistakes, you’ll squat stronger, safer, and more efficiently.
