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How to Achieve Proper Squat Form

Squat Mistakes (and How to Fix Them)

Mistake No. 1: Not dropping down low enough

The fix: Take a slightly wider stance, which allows the body to stay steady while it squats deeper, and engages more muscle groups. It's easy to want to squat just low enough so the thighs are parallel with the ground, but squats can be much more effective when we drop as low as possible (the hip joint lower than the knee joint) while still maintaining good form, Greatist Expert and trainer Dan Trink says.

Mistake No. 2: The knees drift inward

The fix: Turn the toes out (between 5 and 20 degrees, to be technical) to keep knees from caving inward. Knees should track in line with both the ankles and the hips to help avoid injury and get deep in the squat. Glute bridges and lying clams will help knees from caving, says Greatist Expert Jordan Syatt. Another way to prevent the knees from coming in is to think of the cue "knees out" throughout the movement, says Greatist Expert Erica Giovinazzo.

Mistake No. 3: The body leans too far forward

The fix: Put most of your weight in the heels when lowering into a squat. The weight distribution will help keep the torso upright throughout the entire movement rather than causing you to teeter forward. It will also help keep the hips back and down, outside of the heels. Think of spreading the floor apart by driving outward through the back/outer portion of the heel.

Mistake No. 4: Descending too quickly

The fix: When weight is added, moving too quickly could increase chances of injury. It's okay to explode with power when returning to a standing position (so long as the body remains controlled), but sitting into the squat should be a little slower to maintain proper form.

Mistake No. 5: Not warming up

The fix: Warming up is important before taking on such a complex move. It'll help prepare the body's joints and muscles for movement, and might even help prevent injury once heavy lifting gets underway. Jumping rope, rowing, and doing bodyweight squats help prep the body for movement, or try glute bridges to open up hips, which will allow the body to get lower in a squat. If squatting with a loaded bar, start with an empty bar and add weight slowly.

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Greatist.com

Greatist is one of the fastest-growing fitness, health and happiness media start-ups. Check out more health and fitness news, tips, healthy recipes, expert opinion, and fun times at Greatist.com.
Greatist is one of the fastest-growing fitness, health and happiness media start-ups. Check out more health and fitness news, tips, healthy recipes, expert opinion, and fun times at Greatist.com.

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