3 Common Squat Mistakes & How to Fix Them

A proper squat is essential for building lower body strength, improving mobility, and preventing injuries. However, poor squat mechanics can lead to discomfort, instability, and inefficient movement patterns. Here are three of the most common squat mistakes and simple fixes to improve your form, mobility, and overall performance.

1. Rounded Back

A rounded back during squats often stems from poor shoulder positioning and limited mobility in the chest and shoulders. To correct this:

✅ Keep your shoulders pulled back and down to maintain an upright posture.
✅ If you feel tightness in your chest and shoulders, incorporate chest and shoulder stretches to improve external rotation and allow for better posture.

Fix It: Chest & Shoulder Stretch

• Place one arm at a 90-degree angle against a doorway or post.
• Lean forward and gently rotate your body away from the anchor point.
• Hold for 30–45 seconds with moderate tension.

2. Heels Lifting Off the Ground

If your heels rise during the lower phase of the squat, this could be due to tight calf muscles or improper weight distribution. A simple cue is to focus on pressing your weight through your heels to keep them grounded.

However, if tight calves are limiting your range of motion, stretching and lengthening the calf muscles will improve ankle mobility, helping you maintain proper foot placement.

Fix It: Calf Stretch

• Stand with one foot elevated slightly on a step or block.
• Keep your leg straight, press your heel down, and slowly lean forward.
• Hold for 30–45 seconds per leg.

3. Knees Caving In (Valgus Collapse)

If your knees collapse inward during a squat, first check your stance:

✅ Feet should be hip-width apart with a slight outward turn.
✅ Knees should track in the same direction as your toes throughout the movement.

Tight inner thigh muscles (adductors) can contribute to knee valgus. Stretching the adductors allows the abductors and glutes to engage properly, improving stability from the hips to the knees.

Fix It: Adductor Stretch

• Stand with your feet wider than shoulder-width apart.
• Shift your weight to one side while keeping the opposite leg straight.
• Hold for 30–45 seconds per side.

Mastering proper squat mechanics is key to maximizing your strength, stability, and mobility. By addressing these common squat mistakes, incorporating targeted stretches, and maintaining proper positioning, you’ll squat with better control and reduce the risk of injury. Try these fixes, and let us know how they work for you!