Squatting: Common Mistakes, Corrections, and Injury Prevention

What are 5 common mistakes when squatting?

The squat is a foundational movement pattern essential for both athletic performance and daily functional living; however, improper form can significantly increase injury risk and diminish training effectiveness. Understanding and correcting common squatting mistakes is crucial for maximizing benefits and ensuring long-term joint health.

Introduction to the Squat

The squat is a complex, multi-joint movement that primarily targets the quadriceps, hamstrings, and glutes, while also engaging the core and back musculature for stability. Its versatility makes it a staple in nearly every strength training program. Despite its widespread application, many individuals inadvertently adopt flawed techniques that can lead to plateaus, pain, or even serious injury. By dissecting the most prevalent errors, we can cultivate a deeper understanding of proper biomechanics and implement corrective strategies.

Mistake 1: Valgus Knee Collapse (Knees Caving In)

Description: This common error occurs when the knees track inward towards each other, rather than staying aligned with the feet (specifically, over the second or third toe), during the descent or ascent phase of the squat. It's often more pronounced under load.

Why it's a problem: Valgus knee collapse places excessive stress on the medial (inner) structures of the knee joint, particularly the medial collateral ligament (MCL) and the anterior cruciate ligament (ACL). Chronic repetition can lead to patellofemoral pain syndrome (runner's knee) and significantly increases the risk of acute knee injuries, especially ACL tears, due to the combination of knee abduction and internal rotation. It also indicates a compensatory movement that reduces gluteal activation and overall power output.

Correction Strategies:

• Strengthen the Glute Medius and Minimus: These muscles are crucial for hip abduction and external rotation, which help keep the knees tracking properly. Incorporate exercises like band walks, clam shells, and side-lying leg raises.
• Mind-Muscle Connection & Cueing: Actively think about "pushing your knees out" or "spreading the floor" with your feet throughout the movement.
• Resistance Bands: Place a mini-band just above or below your knees during warm-ups or light sets to provide tactile feedback and encourage outward knee pressure.
• Foot Position: Ensure your feet are at a comfortable width with a slight outward toe flare (typically 15-30 degrees), which naturally encourages hip external rotation.

Mistake 2: Excessive Lumbar Flexion (Butt Wink)

Description: "Butt wink" refers to the rounding of the lower back (lumbar spine) at the bottom of the squat, where the pelvis tucks underneath the body. It often coincides with a loss of natural lumbar lordosis.

Why it's a problem: The lumbar spine is designed for stability rather than significant mobility. When it flexes under load, especially with heavy weights, it places immense shearing and compressive forces on the intervertebral discs. This dramatically increases the risk of disc herniation, bulges, and chronic low back pain. It also indicates a loss of core stability and an inefficient transfer of force through the kinetic chain.

Correction Strategies:

• Improve Ankle Dorsiflexion: Limited ankle mobility is a primary contributor, forcing the pelvis to compensate by tucking. Perform ankle mobility drills such as wall ankle stretches and elevated heel squats (using weightlifting shoes or small plates under the heels).
• Improve Hip Mobility: Tight hip flexors or weak glutes can also restrict depth without lumbar compensation. Incorporate hip flexor stretches and glute activation exercises.
• Core Bracing: Learn to properly brace your core (see Mistake 5). A strong, rigid core helps maintain a neutral spine throughout the movement.
• Control Depth: Only squat as deep as you can while maintaining a neutral lumbar spine. It's better to perform a shallower, safe squat than a deep, compromised one. Depth will often improve with increased mobility and strength.

Mistake 3: Lifting the Heels (Loss of Foot Stability)

Description: During the squat descent or ascent, the heels lift off the ground, shifting the body's weight predominantly onto the balls of the feet and toes.

Why it's a problem: Lifting the heels indicates a significant imbalance in weight distribution and compromises the foundation of your squat. It reduces stability, increases the risk of falling, and places undue stress on the knees and ankles. It also forces the body into a more forward lean, which can contribute to other issues like butt wink or excessive upper body rounding, and reduces the ability to drive powerfully through the ground.

Correction Strategies:

• Improve Ankle Dorsiflexion: Similar to the butt wink, limited ankle mobility is often the root cause. Work on wall ankle stretches and calf mobility.
• Cue "Tripod Foot": Focus on maintaining three points of contact with the ground: the big toe, the pinky toe, and the heel. Imagine "screwing" your feet into the floor.
• Weight Distribution Awareness: Consciously feel the weight distributed through your midfoot and heels throughout the entire movement. You should be able to wiggle your toes at the bottom of the squat.
• Elevated Heels: For individuals with persistent ankle mobility limitations, squat shoes with a raised heel or placing small weight plates under the heels can provide a temporary solution while working on long-term mobility improvements.

Mistake 4: Poor Thoracic Extension (Rounding Upper Back)

Description: The upper back (thoracic spine) rounds forward, the chest drops, and the shoulders hunch, often causing the barbell to drift forward over the midfoot during a back squat.

Why it's a problem: A rounded upper back compromises the stability of the entire spinal column. It places excessive strain on the neck and shoulders, can lead to cervical spine issues, and reduces the body's ability to efficiently transfer force from the lower body through the core to the barbell. This inefficient posture makes the lift feel heavier, increases the risk of losing balance, and can lead to a forward lean that exacerbates other form errors.

Correction Strategies:

• Improve Thoracic Mobility: Incorporate exercises like foam rolling the thoracic spine, cat-cow stretches, and thoracic rotations to improve spinal extension.
• Active Shoulder Blade Retraction: Before lifting the bar, actively pull your shoulder blades down and back, creating a "shelf" for the bar and promoting an upright chest.
• Cue "Chest Up" or "Proud Chest": Maintain an upright and open chest throughout the entire squat. Imagine trying to show off a logo on your shirt.
• Proper Bar Placement: Ensure the bar is positioned correctly on your upper traps (high bar) or across the rear deltoids (low bar), and grip it firmly to create tension in your upper back.

Mistake 5: Neglecting Proper Bracing (Lack of Intra-abdominal Pressure)

Description: This mistake isn't visible externally but refers to the failure to create and maintain intra-abdominal pressure (IAP) through a deep, diaphragmatic breath and active engagement of the core musculature before and during the lift.

Why it's a problem: Proper bracing creates a rigid "cylinder" around your lumbar spine, significantly enhancing spinal stability and protecting the intervertebral discs from excessive forces. Without adequate IAP, the spine is vulnerable to buckling under load, increasing the risk of injury, particularly to the lower back. It also reduces the efficiency of force transfer from the lower body, making the lift feel weaker and less controlled.

Correction Strategies:

• Diaphragmatic Breathing: Practice breathing deeply into your belly, not just your chest. Before initiating the squat, take a large breath, filling your abdomen with air.
• Valsalva Maneuver (for heavier lifts): Inhale deeply, hold your breath, and bear down as if preparing for a punch to the gut or pushing out a bowel movement. This significantly increases IAP. Exhale only after the most difficult part of the ascent is complete.
• Engage Core Muscles: Actively brace your abdominal muscles (transverse abdominis and obliques) as if someone is about to punch you in the stomach. This creates a strong, stable trunk.
• Practice with Light Weight: Focus purely on the bracing technique with light weights or even just bodyweight squats until it becomes second nature.

Conclusion

The squat is a powerful exercise that, when performed correctly, offers immense benefits for strength, mobility, and overall physical health. By understanding these five common mistakes – valgus knee collapse, excessive lumbar flexion, lifting the heels, poor thoracic extension, and neglecting proper bracing – you can identify and correct deficiencies in your own technique. Regular self-assessment, ideally with video analysis, and seeking guidance from qualified coaches can accelerate your progress and ensure a safe, effective, and sustainable squat practice. Prioritizing form over load will always yield better long-term results and reduce the risk of injury.