The squat has rightfully earned its title as the “king of exercises.” It builds strength, muscle mass, and athletic power like few other movements can.
But squat form matters—immensely. Even small missteps can lead to nagging aches or long-term injuries in your lower back, hips, or knees.
In a recent video breakdown from Squat University, one of the world’s top powerlifters dissected five of the most damaging squat mistakes lifters commonly make—and more importantly, how to fix them.
If you’re looking to lift heavier, move pain-free, and bulletproof your squat technique, keep reading. The tips ahead might completely transform your performance under the bar.
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1. Poor Unrack Form Before the First Rep
Believe it or not, one major squat error happens before the squat even begins—during the unrack.
Many lifters overextend their lower back trying to look big and strong, puffing up their chest and creating an extreme arch in the lumbar spine.
While it may look powerful, this posture actually prevents proper core engagement, leaving your spine vulnerable.
The fix: Use the cue “ribs down.” This stacks your ribs directly over your pelvis, locking your spine into a natural alignment called neutral spine.
According to biomechanics research, this neutral position is when the spine is most structurally supported and least susceptible to injury.
The moment you eliminate overextension and find neutral, you’ll likely feel more stable, stronger, and safer instantly.
2. Lack of Upper Back Tightness
Without upper back tension, the barbell turns into a wobbly mess—and that instability bleeds into every part of your squat.
Many lifters take too wide a grip on the bar and lazily rest the barbell across their traps without creating tension. That lack of muscular support quickly leads to energy leaks and balance issues.
The fix:
- Grip the bar just outside shoulder-width.
- Crush it like you’re trying to snap it in half.
- Pinch your shoulder blades together, then pull them down as you wedge under the bar.
This creates a solid muscular “shelf” for the barbell to sit on—whether you’re using a high-bar or low-bar squat technique. When your back is tight, the bar has nowhere to go. And that means more control and power.
3. Improper Breathing and Bracing
Many lifters understand the need to “brace your core”—but the way they breathe completely undermines the process.
If you take a big breath into your chest, you’re setting yourself up to lose stability and fall out of neutral alignment.
The fix: Learn to belly-breathe and brace properly:
- First, establish a neutral spine as described earlier.
- Then breathe into your stomach, expanding laterally around your midsection—not your chest.
Here’s a helpful drill:
- Place your fingers on your sides, below your ribs.
- Take a deep breath and try to make your fingers expand outward.
- Once your belly is filled with air, brace by tightening your core, like you’re about to get punched.
If you wear a lifting belt, you’ll know this technique is working when your core presses outward, filling the belt space completely. In a relaxed state, you should be able to slide a finger between your belt and stomach. When braced, there should be no gap.
A strong brace equals a stronger squat and less strain on your spine. Don’t skip this.
4. Off-Balance Foot Pressure
If you’ve ever come out of the hole and felt yourself lean too far forward—or turned your squat into a “good morning” halfway up—you’re likely off-balance.
This happens when the weight shifts too far into the heels or toes, or when lifters drop too quickly into the bottom position without control.
The fix: Aim to distribute your weight evenly across your entire foot using a concept called the tripod foot.
That means maintaining contact with the ground through:
- The base of your big toe
- The base of your pinky toe
- Your heel
To train this:
During warm-ups, perform a 10-second slow-tempo bodyweight squat. Pause every few seconds to check your balance. If you feel weight shifting to one side or toward your toes or heels, reset and find center.
After just a few reps, your body will start to auto-correct and your regular squat sets will feel much more balanced and powerful.
5. Knee Cave (Knee Valgus)
The last mistake on the list is one of the most common—knee valgus, or knees caving inward during the squat.
This not only weakens your lift but also puts serious strain on your knees, increasing the risk for injury.
Often, this is blamed on weak glutes—and while that’s part of the equation, a bigger problem might be what’s happening at your feet.
If your foot arches collapse inward, the knees will follow. Foot position and stability play a huge role in knee function during a squat.
The fix:
- Keep full foot contact with the ground.
- Externally rotate from the hips—one helpful cue is “screw your feet into the floor.”
- Focus on “spreading the floor” as you squat down and come up.
Bonus drill: Use a mini resistance band looped around your shins or thighs before your working sets.
Perform slow, controlled squats, focusing on keeping tension against the band to train your knees to stay in proper alignment.
Over time, this strengthens not just your glutes but also the neuromuscular control needed to fight off valgus collapse under load.
Final Thoughts: Building a Better, Safer Squat
Perfecting your squat isn’t just about chasing PRs—it’s about training for longevity and sustainable strength.
These five corrections can make a massive difference:
- Start with a solid unrack in neutral spine.
- Create tight upper back tension every time.
- Breathe and brace like a pro.
- Balance your weight with the tripod foot method.
- Fight knee collapse by fixing your foot and hip control.
Still struggling with pain during squats despite fixing your form? You’re not alone. A targeted approach to rehab—like the ones outlined in Rebuilding Milo—can uncover hidden mobility or stability issues limiting your progress.
With these insights and tools in hand, you’re one step closer to mastering the king of all lifts—safely, effectively, and for life.
