Bad Squat Form: What It Is and How to Fix It

Squats are a cornerstone of fitness, but let’s be real—they’re not as straightforward as they seem. If you’ve ever felt your knees wobble, struggled to hit depth, or questioned whether your back was rounding, you’re not alone. Improper squat form is common, even among seasoned lifters, and it can stall your progress or lead to injuries.

This guide is here to help. Drawing on years of experience working with clients, we’ll break down the most common squat mistakes, explain why they happen, and show you how to fix them—so you can squat with confidence.

What Makes Squats So Challenging?

Squats aren’t just about lowering your body—they’re about balance, mobility, and strength. To perform them correctly, you need:

• Ankle and hip mobility to hit depth without rounding your back.
• Core stability to protect your spine and maintain posture.
• Proper alignment to keep your knees tracking over your toes.

But when one piece of the puzzle is off, things can quickly go wrong. Let’s dive into the most common squat mistakes and how to fix them.

Common Bad Squat Form Mistakes (And How to Fix Them)

1. Knees Caving Inward (“Knee Valgus”)

• Why It Happens: Weak glutes, tight hips, or poor muscle activation.
• Fix It: Focus on pushing your knees outward as you descend. Imagine you’re pressing against an invisible resistance band. Adding actual bands during warm-ups can also help strengthen your glutes and build muscle memory.

2. Heels Lifting Off the Ground

• Why It Happens: Tight calves or limited ankle mobility.
• Fix It: Stretch your calves daily and practice squatting with your heels elevated on small plates. Over time, work on improving ankle mobility to maintain flat-footed squats.

3. Rounding Your Back (“Butt Wink”)

• Why It Happens: Poor hip mobility or weak core engagement.
• Fix It: Don’t force depth beyond your mobility. Work on hip flexor stretches and strengthen your core with planks. Also, try stopping your squat just before the “wink” happens and gradually improve your range of motion.

4. Leaning Forward Too Much

• Why It Happens: Tight hip flexors, weak quads, or poor bar placement.
• Fix It: Stretch your hips before squats, and practice goblet squats to reinforce an upright torso. If using a barbell, experiment with bar placement—low bar positions often encourage more forward lean than high bar or front squats.

5. Not Hitting Depth

• Why It Happens: Fear of injury, lack of mobility, or weak stabilizer muscles.
• Fix It: Start with bodyweight squats or use a box as a target for depth. As you get stronger, lower the box or increase the depth gradually.

Insights from the Gym (And Years of Coaching)

Here are a few nuanced tips that often come up when working with lifters of all levels:

• Everyone’s Anatomy Is Unique: Don’t get caught up in the “perfect squat form” debate. Your stance and foot angle will depend on your hip structure and mobility. Experiment to find what feels strong and natural.
• Mobility First, Then Strength: You can’t out-lift poor mobility. Dedicate time to stretches like the “toddler squat,” where you sit in a deep squat for a few minutes daily to improve flexibility.
• Use a Mirror (or Record Yourself): Watching yourself squat can reveal subtle mistakes you might not feel, like knees caving or an uneven bar path.
• Bar Placement Matters: Low bar, high bar, and front squats all require slightly different techniques. Find what suits your goals and body type.
• Don’t Compare Yourself to Others: What works for someone else might not work for you. Focus on making progress safely and consistently.

Why Bad Squat Form Happens

Bad squat form is rarely about laziness—it’s often a combination of:

• Poor Warm-Up: Jumping straight into squats without preparing your joints and muscles.
• Mobility Issues: Stiff ankles, hips, or shoulders can make proper form nearly impossible.
• Rushing to Add Weight: Ego-lifting leads to compromised form and increases your risk of injury.
• Ignoring Individual Differences: Everyone’s anatomy and flexibility are different, so what’s “right” for one person might not be for another.

How to Fix Bad Squat Form for Good

1. Start With Mobility Work: Spend at least 10 minutes before every session stretching your hips, calves, and ankles. Incorporate dynamic movements like lunges and hip circles.
2. Use Assistance Tools: Resistance bands, elevated heels, or even holding onto a pole for balance can help reinforce proper movement patterns.
3. Train the Basics: Practice bodyweight squats or goblet squats until you can hit depth with perfect form.
4. Gradually Add Weight: Don’t rush. Focus on form first, then slowly increase resistance.
5. Work With a Coach or Spotter: Having an experienced eye on your form can make all the difference.

Final Thoughts: Don’t Fear the Squat

Bad squat form doesn’t have to derail your progress. By focusing on mobility, strength, and technique, you can transform your squat into one of the most effective exercises in your routine. Remember, squatting isn’t just about building muscle—it’s about improving your overall movement, strength, and confidence.

If you’re ready to master your squat form, our team at Physiq Fitness is here to help. With expert trainers and state-of-the-art equipment, we’ll guide you every step of the way. Contact us today to get started!