Introduction
Squats are one of the most effective exercises for building strength, toning muscles, and improving overall fitness. But here’s the catch: doing them incorrectly can lead to frustration, plateaus, or even injuries. In this post we’re breaking down the most common squat mistakes we see in our personal training sessions, and exactly how to fix them so you can get stronger, safer, and more confident with every rep.
Mistake #1: Letting Your Knees Cave In
One of the most common squat mistakes is the knee valgus, where the knees collapse inward during the movement. This often happens when your hips or glutes aren’t activating properly.
How to Fix It:
- Focus on driving your knees outward throughout the squat.
- Strengthen your glutes with exercises like banded walks or hip thrusts.
- Practice bodyweight squats with a resistance band just above your knees.
Mistake #2: Heels Lifting Off the Ground
When your heels come up, your weight shifts forward, putting unnecessary stress on your knees and reducing power.
How to Fix It:
- Keep your weight evenly distributed through your heels and midfoot.
- Work on ankle mobility with calf stretches and dorsiflexion drills.
- Squat to a depth where you can maintain heel contact, then progress deeper as mobility improves.
Mistake #3: Leaning Too Far Forward
Excessive forward lean often means your core or upper back isn’t supporting the lift — and it can turn your squat into more of a good morning.
How to Fix It:
- Brace your core before each rep by inhaling deeply and tightening your abs.
- Strengthen your upper back with rows and face pulls.
- Film your squat to check if your chest stays proud and upright.
Mistake #4: Not Squatting Deep Enough
Half-reps may feel easier, but they don’t fully activate the muscles involved or maximize strength gains.
How to Fix It:
- Aim for thighs parallel to the ground or lower (depending on your mobility).
- Use a box or bench as a depth target.
- Work on hip and ankle mobility to safely reach a deeper squat.
Mobility is often the hidden key to better squats, explore our guide on how functional training improves flexibility to unlock greater depth safely.
Mistake #5: Losing Core Tension at the Bottom
Dropping into the squat without bracing can cause your lower back to round, leading to the dreaded “butt wink.”
How to Fix It:
- Take a deep breath and brace your abs before you descend.
- Control the tempo — don’t collapse at the bottom.
- Strengthen your core with planks, dead bugs, and anti-rotation exercises.
Since recovery plays a huge role in keeping your form strong, don’t miss our blog on evening rituals for better sleep & faster recovery.
Mistake #6: Using Too Much Weight Too Soon
Loading up the bar before your form is dialed in is a recipe for poor movement patterns and injury risk.
How to Fix It:
- Master bodyweight and goblet squats first.
- Progressively overload by adding weight gradually.
- Prioritize form over ego — quality reps build long-term strength.
Conclusion: Perfecting Your Squat
Squats are a powerhouse exercise, but only when done correctly. By avoiding these common mistakes and applying these trainer-approved fixes, you’ll unlock better strength gains, reduce injury risk, and feel more confident every time you step into the gym.
Ready to start with Y8 Fitness? Request your Trial Workout Session now →
Featured Reads For Smarter Training
The Right Warm-Up for Women: Activate, Don’t Exhaust – Prime your body for performance without wasting energy.
How to Activate Your Glutes Properly In Every Workout – Learn how to activate your glutes properly for better workouts, improved strength, and lasting results.
How To Build Discipline When Training Motivation Fades – Learn practical strategies to stay committed to your fitness routine.
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