A person performing a squat with a barbell in a gym

Avoid These Common Squat Mistakes

No matter what your fitness goals are, squats are a fantastic way to meet them. The exercise targets several muscle groups, including the glutes, quads, and core. Maintaining good form is essential to get the most out of this movement while also avoiding injuries. Our Lifting pros at HomeGrown Lifting share the top squat mistakes and how you can prevent them.

Why Mistakes Happen

Squat mistakes can affect lifters of all levels but are more common among beginner and intermediate-level lifters. A poor technique reduces the effectiveness of your workout while increasing your risk of injury. Most improper form results from two factors:

  1. Many people are unaware of how to squat because they’ve never been shown how or have picked up bad habits by watching others perform them incorrectly.
  2. Another common mishap is focusing too much on the amount lifted instead of maintaining the correct form. Working with weights that are too heavy reduces your range of motion and makes the exercise less effective, while also increasing the risk of injury.

Top 4 Mistakes

  1. An arched torso prevents you from being able to brace correctly. This stops you from using your legs effectively and can strain your lower back. Stacking your torso by pulling your ribs down and bracing your abs will correct this mistake by creating a neutral spine position. Addressing this mistake also allows you to squat heavier, and therefore increase your overall gains.
  2. Beginner lifters unfamiliar with the squat movement often tip their chin too high. Like an arched torso, this mistake keeps you from bracing properly and will lessen the amount of weight you can squat. The fix for this is straightforward; tuck your chin slightly and focus on a spot on the floor about six feet away.
  3. Improper knee position is another mistake we often see. If your knees are pointing inwards while you squat, you lose stability which can cause you to fall. You can keep your knees in position by aligning them with your feet and pushing them outward while squatting. Proper knee position will let you squat deeper and get a better workout.
  4. Lastly, it’s essential to distribute your weight evenly over your entire foot. Many lifters allow their feet to roll inwards, lifting the heels off the ground. This can cause a false sense of depth, resulting in missed lifts. You can ensure appropriate foot position by driving through your heel, big toe, and little toe.

Avoiding Mistakes

Working with an experienced lifter with exquisite form is an excellent way to ensure you’re squatting correctly. They can watch you and provide live feedback on your squat form. Starting with lighter weights will allow you to make the necessary adjustments to perfect your form while squatting. Finally, proper warm-up and mobility exercises, like hip flexors, will keep you injury free and on the path to squatting success.

Contact Us

If your squats have been subpar, there’s no better time to improve them. We manufacture our equipment in the USA to deliver top-quality barbells, barbell clips, and bumper plates at a lower cost. HomeGrown Lifting offers a military and first responder discount as our way of saying “Thank you!” for your service. We’re happy to ship our equipment to the lower 48 United States. Call us at (502) 771-0530 or message us today!