Correct Squat Form: 3 Common Mistakes to Avoid
Guest Article by Arram Eghoyan, Strength and Conditioning Coach, world champion powerlifter and strongman competitor.
Why Squat Technique Matters
The squat is one of the most effective exercises for building lower-body strength, power and stability. Whether you're training for strength, improving your running performance or simply looking to become fitter, learning to squat correctly can help you get more from every workout.
In our previous article, Combining Strength and Endurance Training Successfully, we looked at why endurance athletes shouldn't overlook strength training. The squat is one of the best exercises to include in that programme because it develops many of the muscles responsible for producing power, maintaining good posture and improving overall athletic performance.
As a Strength and Conditioning Coach, I train many athletes every week, most of whom rely on powerful legs and hips to perform at their best. As a Strongman competitor, I also train alongside athletes with similar goals.
One thing that almost all of them have in common?
They squat.
Over the years I've noticed that many of the same technical mistakes appear again and again. Fortunately, some of them can be corrected with a few simple coaching cues.
Occasionally, poor squat mechanics are caused by mobility restrictions or muscular imbalances that require more individual attention, but let's begin with three of the most common mistakes — and some straightforward ways to improve them.
A well-executed squat begins with good technique before increasing the weight.
What Does a Good Squat Look Like?
Before looking at common mistakes, it's useful to understand what good squat technique should feel like.
- A well-executed squat should include:
- Feet positioned comfortably around shoulder width apart
- A stable stance with your heels firmly planted
- A neutral spine throughout the movement
- Knees tracking naturally over your feet
- Controlled movement both down and back up
- Squatting as low as your mobility and technique safely allow
Remember that good technique is always more important than the amount of weight on the bar.
Three Common Squat Mistakes (and How to Fix Them)
-
Pushing Through Your Toes
One of the most common mistakes I see is lifters driving their weight onto their toes during the squat.
When this happens, much of the load shifts towards the quadriceps and the knees while reducing the contribution from the hamstrings and glutes—two of the most powerful muscle groups in your body.
Not only does this make the movement less efficient, but it can also increase unnecessary stress on the knees and limit how much force you can generate.
Quick Fix
A simple coaching cue is:
"Drive through your heels."
It may feel unusual at first, particularly if you've always squatted on your toes, but with practice you'll develop better balance, recruit more of your posterior chain and ultimately produce stronger, safer squats.
-
Letting Your Knees Cave In
Knees collapsing inward during the squat often goes hand in hand with pushing through the toes.
When your knees move towards each other, you're placing additional stress on the knee joint while reducing the efficiency of the lift.
Although there can sometimes be underlying mobility or strength issues contributing to this movement pattern, many lifters improve simply by becoming more aware of their knee position.
Quick Fix
As you squat, focus on keeping your knees tracking out in line with your feet.
If necessary:
Slow the movement down
Reduce the weight
Concentrate on maintaining good control
A coaching cue I often use combines both corrections:
"Heels down. Knees out."
Simple cues like these are often enough to make an immediate improvement.
-
Not Squatting Deep Enough
Perhaps the most common issue I see in commercial gyms is the high squat.
Provided your technique remains solid and your mobility allows it, squatting deeper recruits more muscle fibres and allows you to gain more from the exercise.
Limited ankle or hip mobility can sometimes restrict squat depth, but in many cases the problem is simply lifting more weight than you can control through a full range of movement.
Quick Fix
Rather than guessing how low you're squatting, use a physical marker.
A box or a carefully stacked set of weight plates gives you a consistent target. Squat until your glutes lightly touch the marker before standing back up.
As your mobility and confidence improve, you can gradually lower the target.
Don't be afraid to reduce the weight while improving your technique. Better movement patterns will pay greater dividends over the long term than chasing heavier lifts with poor form.
Technique Before Weight
One mistake I see repeatedly is athletes trying to increase the weight before they've mastered the movement itself.
Strength is built over time.
A lighter squat performed correctly is almost always more beneficial than a heavier squat performed badly.
Take the time to build good habits now and you'll create a stronger foundation for future progress while reducing your risk of injury.
Training Comfort Matters
Whether you're performing bodyweight squats or lifting heavy weights, comfortable training clothing should allow you to move freely and focus on your technique without restriction.
ABSOLUTE360® infrared-responsive sportswear has been developed to provide comfort during both strength and endurance training. Explore our men's infrared clothing and women's infrared clothing collections to find performance clothing designed to move naturally with your body throughout every repetition.
Final Thoughts
The squat remains one of the most effective exercises you can perform, but only when good technique comes first.
The three simple coaching cues covered here — drive through your heels, keep your knees out and squat to an appropriate depth — can make a significant difference to both your performance and long-term progress.
If you're new to strength training, don't worry about lifting the heaviest weight in the gym. Focus on building excellent movement patterns first. The strength will follow.
If you haven't already, you may also enjoy our previous article, Combining Strength and Endurance Training Successfully, which explains why adding strength work such as squats can benefit runners, cyclists and endurance athletes alike.
