Fix Your Squat

Squatting is one of the best full-body exercises and a staple of many training programs. However, many people squat incorrectly. Some people have mobility issues causing them to squat with poor form while others simply choose a modality that is inappropriate for them.

This article provides some of my favorite hacks to fix common squatting problems. If you notice one of these issues with your squat, try making the changes I suggest and see if you don’t feel much more confident and strong after a few workouts.

Your heels come off the ground

If your heels come off the ground as you descend into the squat, you may lack ankle mobility. Try grabbing two small weight plates and placing them under the back portion of your heels. Make sure your toes stay on the ground. This will often allow you to squat much deeper while maintaining floor contact with the entire foot.

You fall forward or your knees shoot forward

If you fall forward in the squat, you need to learn to use your posterior chain (glutes and hamstrings) and rely less on your quads.

Use a small box to practice sitting back into the squat. Choose a box that puts your thighs parallel to the ground when you are sitting. Start by pushing the hips back and sitting back very slowly into the squat, controlling the entire descent and not simply plopping onto the box. Make sure to break with the hips first rather than the knees.

You can also try squatting with your chest and face a few inches away from a wall to teach you to sit back.

You aren’t squatting deep

Inability to squat deep (thighs parallel with the floor or below) can be caused by numerous mobility issues including poor ankle mobility and poor hip mobility. Make sure you are performing a dynamic warmup that opens up your hips before you squat and try using the heel plate hack mentioned above.

Even if you have good mobility, you may lack the confidence or body awareness to control the squat to the right depth. Use a box set to parallel to learn how low you should be going.

Finally, you may have hip bones that prevent you from squatting deep. If you feel like something is wrong or your form totally collapses when you try to squat to depth, simply use a higher box and work within your own limits. Don’t force your body into unsafe positions in the gym!

You have trouble with back squatting

Lots of people jump into barbell back squatting before they are ready. Back squatting is an advanced exercise that doesn’t sit well with many body types. I would only advance to back squatting after you have mastered front-loaded squat variations such as goblet squatting, kettlebell front racked squatting, and barbell front squatting.

Those of you lucky enough to train at a gym with specialty bars can take advantage of the safety squat bar for lower-risk back squatting. If you have a history of low back or elbow pain, I recommend you avoid back squatting entirely. Unless you are a competitive powerlifter and need to back squat for your sport, you can get all the same benefits of squatting with a front-loaded variation that is safer and more comfortable for your body.

Read more: Can’t back squat? Try these front-loaded squats instead.

If you are struggling with your squat, reevaluate how you are training the movement. Always complete a dynamic warmup to open up the hips and ankles, engage the posterior chain, and prepare you for the demands of your workout. Use one of the hacks from this article to address a specific technique flaw. Be sure to choose a modality that allows you to perform the lift feeling safe and strong. Many people can get all the training effect they need from front-loaded squat variations. Experiment to find out what works best for your body and gets you the best progress towards your goals.

Want to get better at squatting and deadlifting? Download your free copy of my brand new mini ebook, Squat and Deadlift School below.

I share my favorite form tips, troubleshoot common problems like the ones above, and provide progressions to help you work toward (or supplement) barbell training.

I’m confident both novice and experienced lifters can use the book and accompanying videos to take their training to the next level.