The squat is a fundamental movement. Done well, it strengthens the legs, glutes, and core. Done poorly, it can feel awkward or stress the knees and lower back.
Common Mistakes
- Knees caving inward
- Heels lifting off the ground
- Rounding the lower back
- Going too heavy or too deep too soon
- Looking up or down excessively
Quick Fixes
Push the knees out in line with the toes. Keep weight mid-foot to heel. Brace your core. Use a mirror or record a set from the side. Start with bodyweight until the pattern feels natural.
Depth
Go as deep as you can while keeping good control and a neutral spine. Parallel is a solid target for most beginners. Deeper is fine if mobility allows.
Practice Tip
Do slower tempo squats (3 seconds down) to improve control. Quality beats quantity every time.
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— Gunther (@GuntherEagleman) September 2026
