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Squat Mistakes and How to Fix Them

MISTAKE #1: Rounding Your Back
Rounding your back during a squat places unnecessary stress on your spine, increasing the risk of injury.
FIX: Focus on keeping your back straight and maintaining a neutral spine throughout the movement. Engage your core to support your posture.

MISTAKE #2: Knees Caving In on the Ascent
Allowing your knees to collapse inward can lead to joint strain, decreased squat efficiency, and potential injury.
FIX: Consciously drive your knees outward so they stay aligned with your toes during both the descent and ascent. Practicing this with lighter weights can help you build proper muscle memory.

MISTAKE #3: Heels Rising During the Descent
Lifting your heels off the ground creates instability, reduces power output, and compromises your squat efficiency.
FIX: Keep your heels firmly planted on the ground by focusing on distributing your weight evenly through your midfoot and heels. If flexibility is an issue, work on ankle mobility.

MISTAKE #4: Barbell Not Aligned with the Midfoot
When the barbell is misaligned with your midfoot, it can throw off your balance and reduce the effectiveness of the squat.
FIX: Always position the barbell directly over your midfoot before unracking and throughout the lift. This ensures optimal balance and power transfer.

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