5 Common Squat Mistakes and How to Fix Them

Why Squats Are Amazing (And Why Most People Do Them Wrong)

The squat is one of the most effective exercises you can do. It builds leg strength, improves mobility, burns calories, and translates to real-world movement patterns.

But here's the problem: squats are technically demanding. Small form errors can turn a great exercise into an injury waiting to happen. Let's fix the most common mistakes.

Mistake #1: Knees Caving Inward

This is called "knee valgus" and it's the most common squat mistake. When your knees collapse inward during the ascent, you're putting massive stress on your knee ligaments—especially your ACL.

How to fix it:

• Focus on pushing your knees out as you squat down
• Imagine you're trying to "spread the floor apart" with your feet
• Use a resistance band around your knees as a cue to push out
• Strengthen your glutes with side-lying leg raises

WorkoutMate detects knee valgus in real-time and gives you an audio cue the moment it happens, so you can correct it immediately.

Mistake #2: Not Going Deep Enough

Quarter squats and half squats aren't giving you the full benefits. To maximize muscle activation and mobility, you should aim for your hip crease to drop below your knee—this is called "breaking parallel."

How to fix it:

• Start with bodyweight squats to build mobility
• Place a bench behind you and tap it lightly at the bottom
• Film yourself from the side to check your depth
• Work on ankle mobility if you struggle to go deep

Note: If you have mobility restrictions, go as deep as you comfortably can and work on improving range over time.

Mistake #3: Heels Lifting Off the Ground

When your heels come up during a squat, it shifts your weight forward onto your toes. This reduces stability, decreases power, and can lead to knee pain.

How to fix it:

• Practice the cue: "root your feet into the ground"
• Stretch your calves and ankles before squatting
• Try elevating your heels slightly with small plates (1-2 inches)
• Focus on sitting back into your hips, not just bending your knees

Mistake #4: Forward Lean (Chest Collapses)

Your torso should stay relatively upright during a squat. If your chest drops forward and you're nearly parallel to the floor, you're shifting too much load onto your lower back.

How to fix it:

• Keep your chest proud and gaze slightly upward
• Engage your core throughout the entire movement
• Try goblet squats with a dumbbell to reinforce upright posture
• Reduce the weight if you can't stay upright

Mistake #5: Holding Your Breath

Breathing might seem trivial, but it's critical for bracing your core and maintaining stability. Many people hold their breath for the entire set, which can spike blood pressure and reduce performance.

How to fix it:

• Take a deep breath at the top before descending
• Brace your core as if you're about to get punched
• Exhale forcefully as you stand back up
• Breathe again at the top before starting the next rep

Master Your Squat With Real-Time Feedback

Knowing what to fix is one thing. Catching yourself doing it is another. WorkoutMate analyzes your squat form in real-time and tells you exactly what's going wrong as it happens.

Try it free and see your form score improve workout after workout. Your knees (and your gains) will thank you.