The Squat: King of Lower Body Exercises

The back squat is arguably the most effective lower body exercise ever developed. It targets the quadriceps, hamstrings, glutes, and core simultaneously. But it is also one of the most frequently performed incorrectly — often because beginners load the bar before mastering the pattern.

This guide breaks down proper squat mechanics and addresses the most common technique errors so you can train hard and stay injury-free.

The Correct Squat Setup

  1. Bar position: High bar sits on the trapezius shelf; low bar sits across the rear deltoids. Both are valid — pick one and be consistent.
  2. Stance width: Roughly shoulder-width apart, toes pointed out 15–30 degrees.
  3. Brace your core: Take a deep breath into your belly, brace as if absorbing a punch, and hold through the descent.
  4. Chest up, eyes forward: Maintain a neutral spine. Avoid looking at the ceiling or floor.
  5. Drive knees out: Push your knees in line with your toes throughout the movement — never let them cave inward.

Common Squat Mistakes and How to Fix Them

1. Knee Cave (Valgus Collapse)

What it looks like: Knees drift inward during the descent or ascent.

Why it happens: Weak glutes and hip abductors, or feet positioned too narrowly.

Fix: Practice box squats with a resistance band just above the knees. Consciously "spread the floor" with your feet as you descend. Add hip abductor exercises like clamshells and lateral band walks to accessory work.

2. Heel Rise

What it looks like: Heels lift off the floor at the bottom of the squat.

Why it happens: Limited ankle dorsiflexion mobility.

Fix: Stretch your calves and Achilles daily. Use heel elevation (a small plate under each heel) as a temporary measure while you build mobility. Incorporate ankle mobility drills before every session.

3. Good Morning Squat (Forward Lean)

What it looks like: The torso pitches excessively forward as you descend, turning it into a hip hinge.

Why it happens: Weak quads or tight hip flexors redirecting the load to the posterior chain.

Fix: Drop the weight and focus on goblet squats, which naturally encourage an upright torso. Strengthen your quads with leg press and front squats.

4. Depth Cut Short

What it looks like: Stopping well above parallel — thighs never reaching horizontal.

Why it happens: Overloaded bar, poor mobility, or habit.

Fix: Use a box or bench to learn depth. Squat to the box, pause briefly, and return. Over time, lower the box as mobility improves.

5. Loss of Bracing at the Bottom

What it looks like: The lower back rounds at the bottom of the squat ("butt wink").

Why it happens: Weak core bracing or insufficient hip mobility.

Fix: Learn the Valsalva maneuver — a deliberate breath-hold and brace before descending. Practice planks and dead bugs to build core stability.

Putting It All Together

Before adding any load, spend two to three sessions squatting with a PVC pipe or empty barbell, recording yourself from the side and from the front. Review the footage against this checklist. Most issues are visible immediately when you watch yourself move.

Perfect technique at light weight will always produce better long-term results than heavy, sloppy reps. Respect the movement — it will reward you.