Squat Form: Common Faults, Causes, and How to Fix Them

What is Wrong With My Squat?

A "wrong" squat typically stems from a combination of technical errors, mobility limitations, stability deficits, or strength imbalances, manifesting as inefficient movement patterns, compromised form, or increased injury risk.

Understanding the Squat: A Foundation

The squat is a fundamental human movement, crucial for daily life and a cornerstone of strength training. It's a complex, multi-joint exercise primarily targeting the quadriceps, glutes, and hamstrings, while heavily engaging the core and back stabilizers. When performed incorrectly, the immense forces involved can lead to discomfort, injury, or simply ineffective training. Identifying what's "wrong" requires a systematic approach, analyzing common faults, their underlying causes, and actionable solutions.

Common Squat Faults and Their Ramifications

While individual biomechanics vary, certain deviations from optimal squat mechanics are frequently observed.

• Knees Caving In (Valgus Collapse):

  • Appearance: Knees track inwards, often past the big toe, especially during the ascent.
  • Ramifications: Places excessive stress on the medial knee structures (MCL), patellofemoral joint, and can indicate hip instability.
  • Underlying Causes: Weak gluteus medius and minimus, tight hip adductors, poor foot arch control, or insufficient motor control.

• Heels Lifting Off the Floor:

  • Appearance: The lifter shifts weight onto the balls of their feet, causing the heels to rise, particularly at the bottom of the squat.
  • Ramifications: Shifts the center of gravity forward, increasing shear forces on the knees and lower back, and limiting depth.
  • Underlying Causes: Restricted ankle dorsiflexion mobility (tight calves, stiff talocrural joint), poor hip mobility preventing an adequate hip hinge, or an overly upright torso.

• Excessive Forward Lean / "Good Morning" Squat:

  • Appearance: The torso pitches excessively forward, often resembling a good morning exercise, especially during the ascent. The hips rise faster than the chest.
  • Ramifications: Places significant shear and compressive forces on the lumbar spine, increasing risk of disc injury. Reduces quad engagement.
  • Underlying Causes: Weak core musculature (anterior and posterior), poor hip mobility preventing adequate depth with an upright torso, relatively weak quadriceps compared to posterior chain, or insufficient ankle dorsiflexion.

• "Butt Wink" (Lumbar Flexion at Bottom):

  • Appearance: The lower back rounds or tucks under at the very bottom of the squat, losing its natural lumbar curve.
  • Ramifications: Compresses lumbar spinal discs unevenly, increasing risk of disc herniation, especially under load.
  • Underlying Causes: Limited hip flexion mobility (especially in the deep squat position), tight hamstrings pulling on the pelvis, insufficient core stability to maintain neutral spine, or anatomical limitations in hip structure.

• Incomplete Depth:

  • Appearance: The hips do not descend below parallel (top of the thigh below the knee crease).
  • Ramifications: Limits full range of motion, reducing glute and hamstring activation, and diminishing the overall effectiveness of the exercise.
  • Underlying Causes: Mobility restrictions (ankles, hips), lack of strength in the bottom position, poor motor control, or psychological apprehension.

• Knees Tracking Too Far Forward (Beyond Toes):

  • Appearance: Knees extend significantly past the toes, often without adequate hip hinge.
  • Ramifications: While "knees past toes" is not inherently bad (and often necessary for full depth), excessive forward knee travel without proper hip engagement can place undue stress on the patellofemoral joint and reduce posterior chain involvement.
  • Underlying Causes: Limited ankle dorsiflexion, quad dominance, insufficient hip hinge pattern, or poor bar path (bar too far forward).

• Inconsistent Bar Path:

  • Appearance: The barbell moves in a non-vertical or erratic path during the lift.
  • Ramifications: Indicates poor balance, inefficient force transfer, and increased risk of losing control or spinal deviation.
  • Underlying Causes: Improper bracing, poor setup, weak core, strength imbalances, or a lack of proprioception.

Diagnosing Your Squat: A Practical Approach

To identify what's "wrong," objective assessment is key.

• Video Analysis: Record your squats from multiple angles (side, front, rear). This provides invaluable objective feedback that mirrors don't always capture. Look for the common faults listed above.
• Self-Assessment Tests:
  • Ankle Dorsiflexion Test: Kneel with one foot flat, toes 5 inches from a wall. Try to touch your knee to the wall without your heel lifting. If you can't, ankle mobility is likely an issue.
  • Hip Internal/External Rotation: Sit on the floor, knees bent, feet flat. Let knees fall in/out. Assess range of motion and symmetry.
  • Overhead Squat Assessment: Performing an unweighted overhead squat can highlight mobility restrictions throughout the kinetic chain (ankles, hips, thoracic spine, shoulders).
• Seek Expert Feedback: A qualified coach, physical therapist, or kinesiologist can provide personalized insights, identify subtle errors, and suggest targeted corrections.

General Principles for Squat Improvement

Addressing squat faults requires a holistic approach, combining mobility work, stability training, strength development, and conscious technical practice.

• Prioritize Mobility and Stability:
  • Ankles: Calf stretches, ankle circles, dorsiflexion drills (e.g., knee-to-wall).
  • Hips: Hip flexor stretches, glute activation (banded walks, clam shells), hip internal/external rotation drills, 90/90 stretch.
  • Thoracic Spine: Cat-cow, foam rolling, thoracic extensions.
  • Core Stability: Planks, bird-dog, dead bug variations to maintain a neutral spine under load.
• Strengthen Weak Links:
  • Glutes: Glute bridges, hip thrusts, band pull-aparts, step-ups.
  • Hamstrings: Romanian deadlifts, good mornings, leg curls.
  • Quadriceps: Lunges, step-ups, leg extensions (if appropriate).
  • Core: Anti-extension/anti-rotation exercises.
• Master the Bracing Sequence: Learn to perform the Valsalva maneuver (taking a deep breath into the belly, bracing the core), creating intra-abdominal pressure for spinal stability.
• Practice with Purpose:
  • Start Light: Begin with bodyweight or very light loads, focusing solely on technique.
  • Control the Eccentric: Emphasize the downward phase, maintaining tension and control.
  • Utilize Pauses: Pause squats at the bottom can help build strength and awareness in the deepest position.
  • Employ Cues: Use mental cues like "knees out," "chest up," "push the floor away," or "screw your feet into the floor."
• Vary Foot Stance and Bar Placement: Experiment slightly with foot width and toe angle to find the most comfortable and mechanically sound position for your body. High bar vs. low bar squat can also influence torso angle and muscle emphasis.
• Consider Assistance Exercises: Box squats can help with depth and feeling the bottom position. Goblet squats are excellent for learning to maintain an upright torso and drive knees out.

When to Seek Professional Help

While self-correction is powerful, certain situations warrant professional intervention:

• Persistent Pain: If squatting consistently causes pain that doesn't resolve with rest or minor adjustments.
• Inability to Correct: Despite consistent effort and targeted drills, you cannot improve a major squat fault.
• Underlying Conditions: If you suspect an injury or a significant anatomical limitation.
• Advanced Training: When progressing to heavier loads, expert coaching becomes even more critical for safety and optimal performance.

By systematically identifying common faults, understanding their root causes, and implementing targeted corrective strategies, you can transform your squat into a powerful, efficient, and safe exercise. Remember, the journey to a perfect squat is ongoing, requiring patience, consistency, and a commitment to understanding your body's unique mechanics.