If you are struggling with squats, whether due to pain or lack of progress, then make sure you aren’t making any of the mistakes covered in this video.

Most Common Squat Mistakes

#1. Learn to keep your upper back tight.

Lack of upper back often results in the entire spine losing stiffness and missed lifts. Think of pulling yourself into the barbell to lock in your upper back stiffness for a better-braced spine.

#2. Learn how to better brace your spine for lifting heavy loads.

When lifting maximal weights, we want athletes to increase intra-abdominal pressure to stiffen their core and spine. Athletes should take a big breath into their belly and then tighten their abs on top of that air.

Squat Mistakes #3. Understand how to initiate your descent.

Too many coaches still over-emphasize the “sit back” cue when athletes squat. We want the knees and hips to break simultaneously to optimally spread the load across the knees, hips, and back.

#4. Avoid a “good morning squat” pattern.

The Good Morning Squat pattern is seen in athletes with stronger glutes and low back than their quads. For these athletes, a little targeted quad accessory strength work will improve form and have them setting new PRs fast!

Squat Mistakes #5. Identify your optimal squat stance.

Every athlete has different hip boney anatomy, anthropometrics, and mobility. These factors mean that every athlete will have a different squat stance. Play around with yours to find what works best!