7 Common Squat Form Mistakes and How to Fix Them

Master your squat form: Prevent injuries and boost performance by fixing these 7 common mistakes

1. Knees Caving Inward
   • Why It Happens: Weak glutes, unstable hips.
   • Fix: Strengthen glutes (clamshells, lateral band walks) and use resistance bands for feedback.
2. Lower Back Rounding (Butt Wink)
   • Why It Happens: Limited mobility, weak core, poor movement patterns.
   • Fix: Improve ankle/hip mobility, strengthen core, and adjust your stance.
3. Forward Lean
   • Why It Happens: Tight ankles/hips, weak core or back extensors.
   • Fix: Work on mobility, strengthen weak areas (front squats, Romanian deadlifts), and adjust form.
4. Heel Lift
   • Why It Happens: Limited ankle mobility, improper weight distribution.
   • Fix: Stretch calves, improve ankle mobility, and use weightlifting shoes if needed.
5. Incomplete Squat Depth
   • Why It Happens: Tight ankles/hips, lack of confidence.
   • Fix: Practice box squats, use heel elevation, and improve mobility.
6. One-Sided Weight Shift
   • Why It Happens: Weak muscles or past injuries.
   • Fix: Strengthen weaker side (split squats, RNT training) and work on hip/ankle mobility.
7. Weak Core Bracing
   • Why It Happens: Poor bracing technique, weak core muscles.
   • Fix: Learn the Valsalva maneuver, strengthen core (planks, bird dogs), and focus on diaphragmatic breathing.

Quick Fix Summary

• Strengthen: Focus on glutes, core, and weak muscle groups.
• Improve Mobility: Stretch and mobilize ankles, hips, and spine.
• Adjust Form: Record yourself or use a mirror to check your technique.
• Use Tools: Resistance bands, weightlifting shoes, or CueForm AI for feedback.

Squats can transform your strength and stability - just make sure to master your form first!

15 Squat Mistakes and How to Fix Them

1. Knees Caving Inward

When your knees collapse inward during squats - a movement known as knee valgus - it not only impacts performance but also puts significant strain on the ACL, increasing the likelihood of injury.

Why It Happens

Knee valgus is often caused by weak glutes and unstable hips, which fail to keep the knees aligned, especially during the upward phase of a squat. This issue is more than just a performance flaw - it’s a serious risk. Each year, over 120,000 ACL injuries occur in the United States [3], costing more than $2 billion in treatment expenses [5]. If left unaddressed, 90% of ACL injuries require reconstruction surgery [4], and within 5-10 years, 50-100% of those cases develop osteoarthritis [4].

Knee valgus is when the knee caves in during functional movements such as squats, step-ups, jumping, etc. Allowing the knees to fall into valgus changes the stress that normally occurs across the knee joint, which can cause pain and put athletes at an increased risk for potential injury. - Cam Meiswinkel CSCS and Nicole Laman SPT [2]

The good news? With targeted exercises and proper form, you can correct this issue and reduce your risk of injury.

Fixing the Issue

Here’s how to address knee valgus:

• Strengthen Your Glutes
  Building strength in the gluteus medius is key. Include exercises like:

  • Clamshells with resistance bands
  • Side planks with hip abduction
  • Lateral band walks
  • Single-leg bridges with band resistance

• Refine Your Technique
  Pay attention to these cues during your squat:

  • Keep your knees aligned with your toes.
  • Engage your glutes before starting the movement.
  • Maintain external rotation at the hips.
  • Slightly rotate your feet outward to activate the glutes.

• Use Resistance Bands for Feedback
  Place a resistance band just above your knees during bodyweight squats. This helps you feel when your knees start to drift inward and trains the muscles to keep them properly aligned.

It's generally accepted that knee valgus during loaded strength and conditioning based exercises, along with sport specific movements, should be avoided during athletics; that is if you want to avoid injury and maintain your orthopedic health. - Dr. Zach Long [6]

2. Lower Back Rounding

Lower back rounding, often referred to as "butt wink" in the fitness world, puts unnecessary stress on your spine during heavy squats. This common mistake not only increases the risk of injury but can also stall your progress in lifting.

Why It Happens

Lower back rounding happens for several reasons:

• Limited Mobility: Tight ankles and hips force your spine to overcompensate.
• Weak Core: A lack of core strength makes it hard to control your spine under heavy loads.
• Poor Movement Patterns: Some lifters squat deeper than their mobility allows, sacrificing proper form.

Studies reveal that even seasoned lifters show spinal movement during squats - 9–12 degrees in the upper lumbar spine and 18–22 degrees in the lower lumbar spine [9]. While some movement is expected, too much rounding under heavy weight can significantly raise your injury risk.

I do not believe flexing your back without heavy loads is dangerous. But, at a certain point in loading, I do think we become safer when we try to stay in a neutral zone with the low back, avoiding end range flexion where passive structures support the load. – Zach Long, PT, DPT, SCS [7]

To prevent injury and improve performance, it’s essential to address these issues by refining your squat technique and building strength.

Fixing the Issue

Here’s how to correct lower back rounding:

1. Assess Your Mobility
Start by testing your ankle mobility. Try the wall test: stand facing a wall with your big toe about one hand-width away. If you can’t touch your knee to the wall without lifting your heel, it’s time to work on ankle flexibility [7].

2. Strengthen Your Core
Develop a stable core with exercises that help you maintain proper spinal alignment while squatting. Practice bracing techniques to keep your midline stable throughout the lift.

3. Adjust Your Setup
Make small tweaks to your squat form:

• Turn your toes out slightly, about 15–30 degrees.
• Allow your knees to move forward naturally.
• Experiment with different stance widths to find what feels best.
• Focus on "sitting down" rather than "sitting back."

Rounding through the spine could potentially lead to back pain. You also won't be able to lift as much weight without proper form. – Tim Landicho, Certified Strength and Conditioning Specialist and Tonal Coach [10]

4. Progressive Loading
Start with bodyweight squats to lock in proper form. Once you’re comfortable, gradually add weight. Incorporate assistance exercises like iso squat holds, goblet squats, and eccentric isometric squats to reinforce good habits.

Maintaining a neutral spine helps distribute forces evenly during heavy lifts, minimizing stress on specific parts of your back [9]. If lower back pain persists despite these adjustments, it’s a good idea to consult a healthcare professional [8].

3. Forward Lean

Leaning too far forward - beyond 45° - during squats puts unnecessary strain on the lower back and limits leg activation. Like other squat mistakes, this not only impacts performance but also increases the risk of injury. Correcting it is crucial for effective and safe squatting.

Why It Happens

Mobility Challenges
Tightness in the ankles, calves, hip flexors, or thoracic spine can make maintaining proper posture difficult.

Strength Imbalances

• A weak core struggles to stabilize the torso.
• Underdeveloped back extensors (erector spinae) fail to keep the torso upright.
• Weak hips may lead to compensatory movements.

A common movement pattern deviation observed during the squat is the excessive torso lean. This misalignment in form is often the result of weak back extensors (erector spinae) and hips. However, tight calf muscles (gastrocnemius/soleus) and hip flexors may also be contributing to the problem. - Andjelka Pavlovic, PhD, The Cooper Institute [11]

Resolving these mobility and strength issues is key to reducing forward lean.

Fixing the Issue

1. Focus on Mobility
Improving mobility is a must. Work on:

• Ankle mobility drills, such as using plates to elevate the heels.
• Stretching the hip flexors.
• Enhancing thoracic spine mobility.

2. Strengthen Weak Areas
Incorporate exercises that target specific muscle groups to build strength where it's lacking.

Exercise	Target Area	Sets x Reps
Front Squats	Core/Back	3 x 8-12
Romanian Deadlifts	Posterior Chain	3 x 8-12
Barbell Hip Thrusts	Glutes	3 x 12-15
Cable Face Pulls	Upper Back	3 x 15-20

3. Adjust Your Form

• Keep the barbell aligned with the mid-foot.
• Apply consistent pressure through your heels.
• Use weightlifting shoes with elevated heels for added support.
• Record your squats or use a mirror to monitor your torso angle.

The most obvious way to check if you lean in too much is to train in front of a mirror or record yourself while squatting and paying attention to your barbell travel pattern and torso angle. [12]

4. Use Helpful Form Cues

• "Keep your chest up."
• "Keep your hips under your spine."
• "Drive through your heels."

For those with limited mobility, temporarily elevate your heels with plates (0.5–1 inch) while working on flexibility. Once forward lean is corrected, focus on fine-tuning your squat for smoother, more balanced movement.

4. Heel Lift

When it comes to squats, heel lift is another common form issue that can impact both your safety and performance. If your heels lift off the ground, it creates instability, which research shows can reduce force production by 7–10% during squats [15].

Why It Happens

Limited Ankle Mobility
The most frequent cause of heel lift is restricted ankle dorsiflexion. This can result from tight calf muscles, restricted ankle joints, or a lack of flexibility in the posterior chain.

Biomechanical Factors
Certain physical characteristics can also contribute to this issue. For instance, individuals with longer femurs relative to their body proportions [13] or those who lean too far forward during squats [14] are more likely to experience heel lift. These factors require specific corrective actions.

Ankle stiffness in a squat is typically caused by a lack of ankle mobility.

Ki Cheng, Author at Opus Physio [16]

Fixing the Issue

You can address heel lift by focusing on mobility, technique, and proper equipment.

Mobility Work
Improving ankle flexibility is key. Incorporate these exercises into your routine:

Exercise	Duration	Frequency
Foam Rolling Calves	5–10 minutes	Daily
Banded Ankle Mobilizations	10–15 reps per leg	2–3× daily
Standing Calf Stretches	20–30 seconds hold	3× per side

Technical Adjustments
Fine-tune your squat technique with these tips:

• Distribute your weight evenly through your midfoot.
• Align your knees over your second toe.
• Keep your calves relaxed [14].
• Practice with an empty bar until you feel stable and balanced.

Equipment Considerations
Weightlifting shoes can help if limited ankle mobility is causing your heel lift. These shoes enhance stability and allow for better knee tracking compared to running shoes [17].

Corrective Exercises
Add these exercises to your routine to reinforce proper ground contact and improve squat mechanics:

• Weight-bearing lunges
• Split squats with a focus on knee alignment
• Squat rocks using a stable support
• Bottom-position squat holds (hold for 3–5 seconds)

5. Incomplete Squat Depth

Research indicates that partial squats primarily target the quadriceps while neglecting the hamstrings and glutes, which can negatively affect athletic performance [20]. Let’s break down how insufficient depth impacts muscle engagement and performance, along with ways to address it.

Why It Happens

Limited Mobility
Tightness or restricted movement in the ankles and hips often prevents lifters from reaching proper squat depth. This is especially common among individuals with existing mobility challenges [18].

Confidence Issues
Some lifters hesitate to go deeper due to fear of losing balance or leaning too far forward during the descent [18].

Keep your head facing forward, your chest up and your core engaged throughout the movement. - Matthew Kampert, DO, Sports and Exercise Medicine Physician [21]

Fixing the Issue

Achieving full squat depth is critical for balanced lower-body strength and performance. Improving this requires a combination of mobility work, technique adjustments, and consistent practice.

Assessment and Technique Adjustments
Start by determining your optimal squat stance using the McGill method [18]. Then, incorporate specific drills to improve your depth:

Depth Progression	Focus Area
Box Squat Practice	Establish a consistent movement pattern
Hands-Assisted Squats	Build balance and gain confidence
Self-Massage Release	Enhance hip and ankle mobility

Mobility Development
To improve your range of motion and squat depth, try these strategies:

• Box Squat Progression
  Begin with a higher box and gradually lower it as your mobility improves [19].

• Heel Elevation Training
  Use small plates under your heels or wear weightlifting shoes to assist with ankle mobility while you work on improving it [18][19].

• Movement Pattern Practice
  Focus on:

  • Maintaining a neutral spine
  • Keeping your chest upright
  • Applying firm pressure through your big toe for stability [22]
  • Ensuring controlled knee tracking throughout the squat

Form Monitoring
Record your squats from a rear 45° angle at knee height to evaluate your depth and consistency [18]. This self-assessment can help you identify areas for improvement and track your progress over time.

6. One-Sided Weight Shift

Shifting your weight to one side during a squat can throw off your performance and increase the risk of injury. It often leads to hip misalignment, uneven muscle development, and reduced power output.

Why It Happens

This imbalance is often caused by weak muscles - like the quadriceps or lower back - or limited mobility in the hips or ankles. These issues can force your body to compensate, especially when lifting heavy weights [23][24]. Previous injuries may also play a role, as people tend to favor their uninjured leg, reinforcing bad habits.

If you have a consistent, minor hip shift in the bottom of your squat that is the same from rep to rep, no matter what weight is on the bar, I'd be VERY hesitant to correct this. Why? This just might be the way you squat. – Barbell Rehab [23]

Fixing the Issue

Addressing the underlying causes is key to correcting a one-sided weight shift.

Muscle Activation Patterns
Here’s a breakdown of how muscles behave during an asymmetrical squat:

Side of Shift	Overactive Muscles	Underactive Muscles
Same Side	Adductors, Hip Flexor	Gluteus Medius
Opposite Side	Gastrocnemius, Piriformis	Tibialis Anterior

Corrective Strategies

• Mobility Work
  Focus on improving hip rotation and ankle mobility. Use self-myofascial release techniques to target overactive muscles, especially the adductors on the side of the shift [25].

• Strength Development
  Add exercises like tempo rear-foot elevated split squats to strengthen the weaker side and address imbalances [23].

• Movement Pattern Training
  Try reactive neuromuscular training (RNT) with resistance bands. This method encourages your body to correct its movement patterns naturally [23].

If on the other hand, your hip shift continues to worsen with load, volume, and fatigue, this is when I'd recommend intervening. – Barbell Rehab [23]

Assessment and Monitoring

Consistent evaluation is crucial to making progress. Dr. Toufic Jildeh highlights that imbalances in the glutes can cause pain throughout the body’s kinetic chain [26].

To keep track of improvements:

• Record your squats from different angles.
• Check your hip position during the movement.
• Observe how the shift changes as the weight increases.
• Address any pain before making further technical adjustments [24].

These steps work hand-in-hand with the broader strategies for improving squat technique discussed earlier.

7. Weak Core Bracing

A strong, stable core is the backbone of safe and effective squatting. Without proper core engagement, you’re essentially lifting on shaky ground, which not only hampers performance but also increases the risk of injury.

Why It Happens

Weak core bracing often stems from a lack of strength and improper technique. Effective bracing requires balanced tension across all the key muscles in your torso. Here's a breakdown:

Muscle Group	Role in Bracing	Common Issues
Rectus Abdominis	Provides front stability	Often under-engaged
Obliques	Offers rotational stability	Uneven activation
Transverse Abdominis	Supports deep core	Frequently overlooked
Erector Spinae	Stabilizes the back	Can overcompensate

Without good stability, timing, and sequencing in the movement, you lose the ability to maintain your stacked position of rib cage over pelvis and core engagement, contributing to low back pain as well as hip and knee pain. [28]

Fixing the Issue

Master the Valsalva Maneuver

This breathing technique is a game-changer for core stability during heavy lifts:

• Take a deep breath through your mouth.
• Direct the air into your stomach, not your chest.
• Keep a neutral spine and create intra-abdominal pressure.
• Hold that pressure throughout the movement.

Core Strengthening Protocol

Building a stronger core requires targeted exercises. Research suggests that combining abdominal bracing with spine stabilization exercises can significantly improve lumbar stability [27].

• Start with the Basics

  • Planks: Hold for 30–45 seconds.
  • Dead bugs: Perform 3 sets of 10 reps per side.
  • Bird dogs: Do 3 sets of 8 reps per side.

• Progress to Advanced Work

  • Anti-rotation exercises (e.g., Pallof presses).
  • Weighted carries (suitcase or farmer’s carries).
  • Medicine ball throws for explosive core engagement.

Practice Proper Breathing

Learn to breathe diaphragmatically. Inhale deeply into your stomach, allowing your core to expand in all directions (front, sides, and back). Maintain this tension consistently, even during warm-ups.

Interestingly, a 2018 study found that back squats activated core-supporting muscles more effectively than traditional core exercises like planks [29]. Applying these bracing and breathing techniques during your squat sets can dramatically improve stability and performance.

Using CueForm AI for Squat Analysis

CueForm AI takes the guesswork out of perfecting your squat by combining computer vision and machine learning to analyze your form. It identifies errors that could lead to injury and offers tailored feedback to help you correct them.

Personalized Form Detection

CueForm AI evaluates critical squat components to ensure proper technique:

Movement Component	What’s Analyzed	Why It Matters
Joint Angles	Knee, hip, and ankle positioning	Promotes proper alignment
Movement Patterns	Depth, symmetry, and balance	Enhances muscle engagement
Core Stability	Torso position and bracing	Protects spinal integrity

The system delivers a thorough breakdown of your squat using tools like:

• Pose estimation for accurate joint angle measurements
• Personalized analysis of movement patterns
• Balance and symmetry evaluation
• Range of motion tracking

Personalized Feedback System

CueForm AI provides immediate, actionable corrections through video uploads or recordings. Its personalized feedback pinpoints areas that need improvement, making it easier to refine your technique as you train.

Breakthroughs in AI motion tracking now give every lifter access to virtual coaching on their iPhone [31]

Form Improvement Tracking

By consistently analyzing your performance, CueForm AI helps you make measurable progress. It allows you to:

• Track form consistency across multiple sessions
• Spot recurring movement errors
• Monitor improvements in your technique
• Adjust your training based on progress insights

Biomechanical Optimization

CueForm AI compares your squat mechanics against expert-defined standards, taking into account factors like body proportions, mobility, training history, and personal goals. This tailored analysis helps address common squat issues - like knee alignment and core stability - while minimizing injury risks through biomechanics-based adjustments [30].

Whether you're just starting out or looking to fine-tune your form, CueForm AI adapts its feedback to suit your level of experience. Use these insights to continually improve and align your training with your goals. The AI-driven guidance integrates seamlessly with the corrections and adjustments discussed earlier, ensuring your technique evolves with every session.

Conclusion: Better Squats, Better Results

Nailing proper squat form is key to boosting your performance and avoiding injuries. Dr. Matthew Kampert, a Sports and Exercise Medicine Physician, highlights the importance of squats:

Squats are integral to athletic training programs, enhancing speed, agility, strength and power across various sports disciplines [21]

To perfect your squat, focus on these essentials:

• Core Engagement: Keep your core tight to stabilize and protect your spine.
• Controlled Movement: Perform squats with a full range of motion, ensuring smooth and deliberate movements.
• Proper Breathing: Inhale as you lower yourself, and exhale as you push back up.

Studies back this up. Research from 2018 found that back squats activate more muscles supporting the spine than traditional core exercises like planks [29]. This highlights how proper form not only builds strength but also supports spinal health.

Make it a habit to record, review, and refine your squat technique regularly. Small, consistent adjustments can lead to noticeable improvements over time.

Proper squat form is essential for maximizing the benefits of this powerful exercise while minimizing the risk of injury [1]

For an extra edge, consider integrating CueForm AI into your training. Its real-time feedback and tracking tools can help you fine-tune your biomechanics and keep progressing toward your goals.

FAQs

How can I check if my squat form is correct on my own?

To check your squat form without a coach, focus on a few essential points. Begin by standing with your feet about shoulder-width apart, toes angled slightly outward. As you squat down, ensure your knees follow the direction of your toes and don’t cave inward. Keep your back in a neutral position - neither rounded nor overly arched - and aim to lower your hips just below knee level while staying in control.

Using a mirror or recording yourself can be incredibly helpful for spotting any alignment problems. Look out for uneven weight distribution, knees that wobble, or leaning too far forward. By consistently practicing these tips, you can improve your squat technique and lower your risk of injury over time.

What are the long-term benefits of fixing squat form mistakes?

Fixing squat form mistakes isn’t just about improving your workouts - it’s about setting yourself up for long-term success. When you use proper squat technique, you strengthen major muscle groups while giving much-needed support to your tendons, ligaments, and joints. This can help you avoid common injuries like knee pain or lower back strain.

Getting your form right over time can also boost your mobility, flexibility, and stability, which makes everyday movements feel smoother and less taxing. On top of that, good mechanics mean safer and more efficient workouts, allowing you to hit your fitness goals while keeping your body strong and injury-free for years to come.

Can CueForm AI help improve my squat form and lower the risk of injuries?

CueForm AI can be a game-changer when it comes to improving your squat technique and minimizing injury risks. Using advanced motion-tracking technology, it delivers real-time feedback to pinpoint and correct common issues, such as knees caving in or rounding your back. This kind of immediate guidance helps ensure your movements are both safe and effective.

Good squat form isn’t just about looking right - it’s about building strength, avoiding injuries, and targeting the correct muscle groups. With tailored insights and actionable advice, tools like CueForm AI make it easier to fine-tune your technique, helping you get more out of your workouts while staying injury-free.