Squat Mistakes, and How to Fix
11 Most Common Squat Mistakes
Squats are an excellent way to build strength when we want to work on our leg muscles. However, the squat is difficult to master. Many people in the weightlifting area fail to learn the squat because the barbell feels heavy and difficult to get the hang of on their first try. Like all exercises, you must perform squats correctly to get the full benefits of the exercise and ensure that you do not injure your body. To perform squats correctly, you must avoid the following mistakes.
Mistake 1: Obsessing over the common shoulder-width position
Feet shoulder-width apart work well for some, but others may find other widths more appropriate. Use your best results as your weighted squat position.
Mistake 2: You believe your knees can’t go past your toes
Thinking of “general cues” like not letting your knees go past your toes may work for some lifters, but it doesn’t work as well for lifters with longer limbs. In other words, if you have long thighs, keeping your knees behind your toes may not be practical.
To maintain proper geometry and balance, lifters with long legs and short torsos need to let their knees go past their toes. This requires proper depth and avoids lower back-dominant squats.
Mistake 3: You’re not generating torque
When you squat, you may focus on your quadriceps and glutes. While there’s nothing wrong with doing this, a strong squat starts from the ground. Yes, I’m talking about your feet – the most important base of support in this movement.
The concept of torque refers to rotational force, which is a key factor in maintaining stability at the hips as you squat. To achieve this, think about screwing your feet into the floor. Rotate your right foot clockwise and your left foot counterclockwise. You should feel the arch of your foot lift as you do this.
This slight adjustment will ensure that you are in the most stable squat position possible. After learning how to effectively generate torque through your feet, you’ll likely notice a big improvement in your strength.
Mistake 4: Tilting your knees inward
As I explained, creating torque will help prevent your knees from collapsing inward during squats.
As you screw your feet into the floor, the arches of your feet should lift. This will help your knees stay in line with your feet, ankles, and hips. If your ankles or knees continue to cave inward during low squats, you may have some limited mobility in your hips or ankles.
Your knees should remain forward throughout the squat. If your knees are tilted inward, your legs may fold inward as you squat, especially if your legs are tired. If your knees are inward, you will lose most of your strength and it will be difficult to maintain balance. These factors increase the chances of falling.
Moving your knees too much forward when bending
Some control is required to ensure that your knees do not move forward when squatting. If your knees move past your toes as you bend them, the exercise will not produce good results for your quadriceps. Instead, it puts pressure on your ankles to maintain stability. Not keeping your knees behind the imaginary line of your toes when doing squats is a common mistake that will cause obstacles to muscle growth.
Mistake 5: You are not maintaining a neutral pelvic position
Excessive forward or backward pelvic tilt when squatting can significantly increase your risk of hip, knee, and back pain. If you notice that your lower back bends or arches as you squat, this is a sign of a tilted pelvis, which can make this exercise uncomfortable or even painful.
Squats work your quadriceps and put pressure on the back of your thighs. If you plan to use heavy gym equipment in the gym, you may pull your hamstrings and get injured. Pulled muscles may cause the weight to fall on you.
Mistake 6: Poor head position
Proper head position during squats can enhance stability and strength. If the head is out of neutral, it will be difficult to maintain balance, cause excessive pelvic tilt, and prevent the core muscles from stabilizing the spine.
Consider tucking your chin slightly and focusing your gaze on a spot on the floor in front of you. Your eyes should be looking straight ahead. Just like your back, your neck should not be bent or arched. Otherwise, it may cause pain and injury.
Mistake 7: Not having a straight back
When squatting, it is important to keep your back as straight as possible so that you have a better chance of standing up straight and maintaining balance. If you lean too far back or too far forward, you may lean in that direction when you straighten your legs, losing the progress and momentum you made throughout the set.
Mistake 8: Not squatting deep enough
The deeper you squat, the more effort it takes to stand up straight and build muscle. Shallow squats are a common mistake when doing squats and will make you expend energy at the expense of muscle growth. A good rule is to make sure your thighs are parallel to the ground. This position provides good balance for squatting and enough flexion to propel you upward when standing up.
The many variations of squats will keep your body fit. If you perform them correctly and avoid these mistakes, your exercise will be very effective.
Mistake 9: You’re neglecting your upper body
A solid barbell squat also involves the upper body. To precisely add a few pounds to the lift, tighten your core by creating external pressure on the barbell with your hands to try to push the bar apart. This extra pressure will engage the muscles of the upper back and cause more rigidity in the torso. You’ll feel better in the bottom position while reducing the risk of spinal injury.
Mistake 10: Lift with your hips first
When performing squats, bend your knees and push your upper body up until your legs are straight. If you move your hips upward with the movement of the squat, you will put pressure on your hamstrings and lower back.
Mistake 11: You’re wearing the wrong shoes
Just like with deadlifts, wearing the right shoes when squatting is essential to maximizing your lift. If you’re an intermediate lifter, invest in a pair of Olympic weightlifting shoes. They have a hard sole, stable ankle, and slightly elevated heel to promote powerful, safe, and deep squats. If you’re a novice lifter, focus on improving your flexibility with flat-heel squats. A pair of New Balance Minimus or Chuck Taylors will work well.
