The squat is one of the most fundamental human movement patterns — and one of the most commonly performed incorrectly. Whether you're squatting for strength, rehabilitation or injury prevention, technique matters enormously. Poor squat mechanics don't just limit performance — they load your knees, hips and lower back in ways that cause injury over time. This guide covers the most common squat faults, their causes and exactly how to fix them.
What a Good Squat Looks Like
A technically sound squat has the following characteristics:
- Feet roughly shoulder-width apart, toes angled out 15–30°
- Knees tracking over the second toe throughout the movement
- Neutral spine — neither excessively arched nor rounded
- Chest up, gaze forward or slightly up
- Weight distributed through the whole foot (not just the toes or heels)
- Hips descend to at least parallel (thighs parallel to floor) in a full squat
- Even, controlled descent and ascent
The 6 Most Common Squat Faults
1. Knee Cave (Dynamic Valgus)
What it looks like: Knees collapsing inward on the descent or ascent.
Why it happens: Weak hip abductors and external rotators (primarily glute medius and piriformis), overpronation of the feet.
How to fix it: Strengthen hip abductors with clamshells, side-lying leg raises and banded lateral walks. Cue: "push your knees out" or "screw your feet into the floor." Consider arch support if foot pronation is significant.
2. Butt Wink (Posterior Pelvic Tilt at the Bottom)
What it looks like: The lower back rounds and the pelvis tucks under at the bottom of the squat.
Why it happens: Limited hip flexion mobility, tight hamstrings or hip capsule restriction, insufficient ankle dorsiflexion. Can also be structural (hip socket anatomy).
How to fix it: Improve ankle dorsiflexion with calf stretching and ankle mobility drills. Improve hip mobility with 90/90 hip stretches, deep lunge stretches and hip CAR (controlled articular rotations). Elevating heels with a wedge or weightlifting shoes temporarily bypasses ankle restriction.
3. Forward Lean (Excessive Torso Inclination)
What it looks like: The chest drops significantly forward, shifting the load from the legs to the lower back.
Why it happens: Limited ankle dorsiflexion, tight hip flexors, weak upper back and core, incorrect bar position.
How to fix it: Improve ankle mobility, strengthen the upper back with face pulls and rows, practise goblet squats (holding weight in front forces upright posture), check bar position on back squats.
4. Rising on Toes (Heel Lift)
What it looks like: Heels lift off the floor as you descend.
Why it happens: Tight calf complex and limited ankle dorsiflexion.
How to fix it: Daily calf stretching (both straight-leg and bent-knee to target both the gastrocnemius and soleus), ankle mobility drills, temporarily squatting with heels elevated.
5. Uneven Squat (Lateral Shift)
What it looks like: The hips shift to one side during the squat.
Why it happens: Hip mobility asymmetry, leg length discrepancy, unilateral hip or ankle restriction, old injury compensation pattern.
How to fix it: Identify and address the restricted side with targeted mobility work. Single-leg strengthening (Bulgarian split squats) to address strength asymmetry. Assessment by a chiropractor or exercise physiologist to rule out structural causes.
6. Shallow Depth
What it looks like: Unable to reach parallel, squatting to just slightly below standing.
Why it happens: Hip, knee or ankle mobility limitations, fear of depth from previous knee pain, lack of adequate strength in the deep range.
How to fix it: Work on hip and ankle mobility daily. Use box squats to a progressively lower box. Build comfort in the deep position with goblet squats holding onto a doorframe (counterbalance squat).
Mobility Drills to Improve Your Squat
Perform these daily for 4–6 weeks to see measurable improvement:
- Ankle dorsiflexion: 3 × 15 reps knee-to-wall drill each side
- Hip 90/90 stretch: 2 minutes each side daily
- Deep squat hold: 2 × 2 minute holds (holding onto a post for balance)
- Thoracic rotation in squat: 10 reps each side
- Hip CARs: 5 slow controlled rotations each hip
Squat Progressions: Building Up Safely
- Bodyweight box squat (high box)
- Bodyweight squat to depth
- Goblet squat
- Front squat (barbell)
- High-bar back squat
- Low-bar back squat
Squat Pain — When to See a Professional
If you experience knee, hip or lower back pain when squatting that persists beyond mild muscle soreness, see a sports chiropractor or exercise physiologist. Pain during squatting is almost always related to a correctable technique fault or mobility limitation — not an inherent problem with the movement itself. At Elevate Health Clinic, we perform movement screening and squat analysis as part of our exercise physiology assessments.
