Squats are a foundational exercise for lower-body strength and mobility, targeting major muscle groups such as the quadriceps, gluteus, and hamstrings. But even small errors in form can lead to injury or reduce effectiveness.
Below, experts share the five most common mistakes people make while doing squats—plus, how to avoid them.
One common squat mistake is arching or overly rounding your back in an effort to get a deeper squat, said Sarah Forsyth, CPT, a certified personal trainer in Orlando, Florida.
When you round your back—on the way up or down—your core isn’t engaged, and your hips aren’t in the proper position, she explained. This positioning raises the risk of lumbar disc injury or chronic low back pain, added Karly Mendez, PhD, senior human performance specialist at Memorial Hermann Rockets Sports Medicine Institute.
To avoid this mistake, “maintain a neutral spine with the chest up and core engaged,” Mendez recommended. An alternative is to squat next to a wall with your arms above your head, which “forces you to maintain an upright posture,” said Andrew Carbone, MD, an orthopedic surgeon at Orlando Health.
Allowing the knees to roll or cave inward during a squat is a common mistake, often caused by weak hips or glutes, or stiff ankles that pull the kneecaps out of alignment, said Forsyth.
This inward collapse can increase strain on the anterior cruciate ligaments (ACL) and contribute to knee pain or ligament injury, said Mendez. It can also raise the risk of patellofemoral pain syndrome, aka “runner’s knee,” which occurs when the kneecap rubs excessively against the thighbone. Bending the knees too far past your toes may also lead to pain or clicking in the kneecaps, Carbone added.
To keep the knees in alignment, Mendez advised guiding them to move naturally over the toes. Checking your form in the mirror can help ensure that your knees are pointing straight ahead—not in or out.
Weighted squats are effective, but adding too much weight, too soon—especially if you’re a beginner—can lead to injury, said Carbone. Common injuries include muscle strains, spine injuries, ligament tears, and tendonitis (inflammation of bands connecting muscle to bone).
Instead of packing on the heavy weights right away, “start with bodyweight squats and progress gradually,” Mendez said. Focusing first on building core and spine strength can help prevent plateaus and maintain proper form as you move to heavier weights, Carbone added.
When it comes to squats, it is possible to go too deep. While some people have the range of motion to safely square below 90 degrees, others have “limited ankle and hip mobility, resulting in a limiting range of motion,” Carbone said.
Pushing past your body’s natural depth can lead to improper form. For example, tight hips may cause excessive internal rotation, causing pain, Carbone explained, while limited ankle mobility can cause the heels to lift off the floor.
“Don’t go lower than your ankle mobility or gluteal strength allows,” Carbone said. Mendez agreed, adding that “individual anatomy matters—squat stance and depth should be tailored to the person.”
Rushing into doing too many heavy-weighted squats is another common misstep, said Alan Beyer, MD, an orthopedic surgeon, medical director of the Hoag Orthopedic Institute in California, and executive director of the Orthopedic Center of Excellence at Hoag Memorial Hospital. Doing more movements than you’re ready for can cause “muscle imbalances, hip irritation, and overuse injuries,” he said.
To avoid this, start slowly and focus on squats without added weight. Over time, increase the repetitions using light weights, then gradually progress to heavier loads, Forsyth recommended.
If you’re unsure how much weight to use or reps to perform, a certified personal trainer can help you determine an appropriate plan.
