The 5 most common mistakes in the Barbell Back Squat
The same squat mistakes come up again and again. These are the 5 most common ones — and how to fix them.
The barbell back squat is one of the most valuable exercises you can do. But it's also one of the most incorrectly performed, and the same patterns come up over and over again.
1. Knee cave (valgus collapse)
By far the most common mistake. The knees collapse inward during the descent or ascent. This puts extra stress on the inside of the knee and costs you power out of the hole.
Fix: Consciously activate the gluteus medius. Think: "drive your knees over your little toe". Use lateral band walks as a warm-up to activate the hip abductors.
2. Heels rising off the floor
If your heels come up in the squat, you have insufficient ankle dorsiflexion. This forces your body to compensate with anterior torso lean, which overloads the lumbar spine.
Fix: Mobilise your ankles daily with half-kneel ankle mobilisations. In the meantime, a small plate under your heels can serve as a temporary solution.
3. Butt wink (posterior pelvic tilt at the bottom)
That rounded lower-back moment deep in the squat. Caused by a combination of limited hip and ankle mobility plus a weak core. Under repeated heavy load it puts extra stress on the lower back.
Fix: Build your squat depth progressively. Start with a goblet squat to learn the pattern. Hip flexor and hamstring stretching are essential.
4. Excessive forward torso lean
Too much forward lean places the load on the lower back instead of the legs. This is both a technique error and a mobility issue.
Fix: Improve thoracic extension and shoulder mobility. The bar must remain over the mid-foot throughout the entire movement.
5. Dropping down fast, grinding up slow
Many people "fall" into the squat and use the stretch reflex to get back up. This misses the eccentric strength that makes the squat so effective.
Fix: Use a controlled 2–3 second descent phase. This maximises muscle activation and builds more strength over the long term.
Conclusion
The squat is a skill. Just as you learn a technical sport, you need to learn the squat. Take the time to do it right — your knees, back and hips will thank you for it.
General information, not medical advice and not a treatment. Pain that does not go away, pain at night, fever, numbness or loss of strength: see your GP or physio. Severe pain after a fall or accident, or an emergency: call 112.
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