Form Fix: All About Squats and Mistakes
I’ll never forget the first time a client sent me a video of their squat—tiny tweaks made a world of difference! Squats are a foundation of strength, but small mistakes can sneak in and hold you back.
Common Squat Mistakes
(and How to Fix Them)
Knees Caving In
What to look for: Knees dropping inward as you squat.
Why it matters: This stresses your knees and reduces power.
How to fix: Add glute activation drills (like banded lateral walks) before squats to help your glutes fire up. Weak glutes are a common culprit (Hollman et al., 2009)[1].
Heels Lifting
What to look for: Heels rising off the ground.
Why it matters: Signals tight ankles or leaning too far forward.
How to fix: Incorporate dynamic ankle stretches (like a low lunge with a forward ankle drive) into your warm-up. Limited ankle mobility is linked to altered squat mechanics (Macrum et al., 2012)[2].
Rounding Your Back
What to look for: Chest dropping, back rounding at the bottom.
Why it matters: Can lead to back pain or injury.
How to fix: Practice squats to a box or chair to reinforce good posture, and add core stability work (like dead bugs). Core engagement is crucial for safe squatting (Schoenfeld, 2010)[3].
Why Squats Matter (Especially After 30): Strength for Real Life
Let’s be real: after 30, you start to notice things you didn’t before—creaky knees, tight hips, or maybe a little more effort getting up from the floor. You’re busy, juggling family and work, and the idea of “squat day” might sound intimidating or just another thing on your to-do list. But here’s the truth: if you want to move well, stay independent, and feel strong in your everyday life, squats are your secret weapon.
Why Squats Are a Must-Do
As we age, our bodies naturally lose muscle mass and mobility—especially if we’re spending more time sitting at a desk, in the car, or chasing after kids. This process speeds up (it’s called sarcopenia), but the good news is you can fight back.
Squats are one of the most functional, powerful movements you can do. They train your biggest muscle groups—glutes, quads, hamstrings, and core—all at once. This isn’t just about looking good in jeans (though, hey, that’s a nice bonus!). It’s about:
Building strength for daily tasks: Think picking up your kids, carrying groceries, or getting up from the couch without using your hands.
Protecting your joints: Strong legs and glutes support your knees and hips, reducing aches and risk of injury.
Boosting metabolism: More muscle = more calories burned, even when you’re just chilling on the couch.
Maintaining independence: The ability to squat is directly linked to long-term mobility and independence as we age.
Everyday Benefits: Squats in Real Life
Ever notice how many times you squat in a day without realizing it? Sitting down, standing up, picking up laundry, playing with your kids, gardening, or even just getting in and out of the car—they all require squat strength.
Translation?
Less fatigue during chores
Fewer “twinges” or aches
More confidence in your body’s ability to keep up with life’s demands
Why Form Matters (It’s Not Just About Looking Good)
Proper squat form is everything. It’s the difference between getting stronger and risking injury. Here’s why:
Prevents aches and injuries: Good form protects your knees, hips, and lower back.
Maximizes results: When you move well, you activate the right muscles and get stronger, faster.
Builds confidence: Knowing you’re moving safely helps you push yourself (just enough!) and trust your body.
Common Mistakes to Watch For:
Knees caving in
Heels lifting off the ground
Rounding your back
Quick Tips:
Keep your chest up and core braced
Push your knees out as you lower down
Plant your heels firmly on the floor
Filming yourself or working with a coach (like me!) can help you spot and fix sneaky habits you might not notice on your own.
Find Your Perfect Squat: Variations for Every Body
No two bodies move exactly the same, and that’s okay! Whether you’re working around tight hips, cranky knees, past injuries, or just getting started, there’s a squat variation that can work for you. Here’s a quick guide to help you find your fit:
1. Bodyweight Squat
Best for: Beginners, anyone new to squats, or as a warm-up.
How: Stand with feet shoulder-width apart, sit your hips back and down like you’re sitting in a chair, then stand back up.
Why: Builds foundational strength and confidence in the movement.
2. Box Squat or Chair Squat
Best for: Anyone with knee pain, balance concerns, or limited mobility.
How: Squat down until you gently touch a box or chair, then stand back up.
Why: Encourages proper form, prevents going too deep, and adds a safety net.
3. Wall Squat (Wall Sit)
Best for: Folks needing extra support or working on knee stability.
How: Slide your back down a wall and hold a seated position.
Why: Builds strength and endurance in legs and glutes with less movement.
4. Goblet Squat
Best for: Those ready to add light resistance and improve posture.
How: Hold a dumbbell or kettlebell at your chest as you squat.
Why: The weight helps you stay upright and challenges your core.
5. Sumo (Wide Stance) Squat
Best for: Tight hips or anyone wanting to target inner thighs.
How: Take a wider stance with toes turned out, squat down, and keep knees tracking over toes.
Why: Opens hips, reduces stress on knees, and works adductors.
6. Split Squat (Stationary Lunge)
Best for: Improving balance, working around one-sided limitations, or building single-leg strength.
How: Step one foot back, lower into a lunge, then return to standing.
Why: Helps address imbalances and builds stability.
7. Supported/TRX Squat
Best for: Anyone needing extra support, recovering from injury, or building confidence.
How: Hold onto a sturdy surface (like a TRX, countertop, or rail) as you squat.
Why: Takes pressure off knees and helps with balance.
8. Mini Squat (Partial Range)
Best for: Severe mobility limitations, pain, or early rehab.
How: Only squat as low as feels comfortable—think “mini bend.”
Why: Keeps you moving safely and builds strength gradually.
Tip: If you’re unsure which squat is right for you, start with what feels safest and easiest, and progress as your confidence and strength grow. Filming your form or working with a coach (like me!) can help you find your best fit and make tweaks as you go.
Remember: There’s no “one perfect squat.” The best squat is the one you can do safely, consistently, and pain-free. Progress is personal!
Bottom Line
Squats are more than just an exercise—they’re an investment in your strength, confidence, and independence for years to come. Don’t worry about being perfect; focus on progress and moving well. Your future self will thank you.
Want a personalized squat form check or a program tailored to your busy life?
Book your consult or email us at hello@motivatedstrengthfitness.ca —I’m here to help you move better and feel your best, every day.
See you (and your squats) at your next session! Coach Mia
References:
Hollman, J.H., et al. (2009). Hip abductor muscle weakness and lower extremity kinematics during a step-down task in females. Journal of Orthopaedic & Sports Physical Therapy, 39(1), 2–11.
Macrum, E., et al. (2012). The effects of limited dorsiflexion range of motion on lower extremity kinematics and muscle activation during a squat. Journal of Clinical Biomechanics, 27(7), 664–670.
Schoenfeld, B.J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12), 3497–3506.
