The squat is the king of leg exercises, but also one where a small mistake can stall your progress for months. Here are the five most common.
1. Knees caving in
When your knees collapse inward, you lose power and load your joints. Actively push your knees out, in line with your feet.
2. Too shallow a range
Quarter squats give the illusion of a big weight but build the legs poorly. Aim for hips below the line of your knees, as far as your mobility allows.
3. Heels lifting off
If your heels lift off the floor, the weight shifts onto your toes. Work on ankle mobility or raise your heels with squat shoes.
4. Rounded back
Losing tension in the lower back under load is a direct path to injury. Brace your abs and keep your chest up throughout the movement.
5. No consistent setup
Set up the same way every time: foot width, grip, breath. A repeatable setup means repeatable technique.
Film yourself from the side once in a while. The camera doesn't lie, and you'll catch mistakes you can't feel.
Fix these five things and your squat will move again, without forcing kilograms onto the bar.