The squat is a cornerstone of strength training—a movement as fundamental as it is effective. From building powerful quads and glutes to improving functional mobility, squats are a must-have in any fitness routine. But let’s be honest: the squat isn’t always as simple as it looks. Achieving that effortless, smooth movement can feel like chasing the impossible dream.
Whether your heels lift, knees wobble, or back aches post-squat, you’re not alone. These common issues are hurdles that can turn a powerhouse exercise into a frustrating experience. But fear not—luxury fitness is about personalised refinement, and with the right adjustments, anyone can master their squat.
Here’s your ultimate guide to troubleshooting the squat and transforming it into a movement that feels as good as it looks.
Issue 1: Heels Lifting Off the Ground
The Problem: Your heels rise during the descent, making the squat feel unstable and reducing the force you can generate.
Why It Happens: Limited ankle mobility is often the culprit. Tight calves or stiff ankle joints can restrict your ability to keep your feet grounded as you lower into the squat.
The Fix:
Stretch and Mobilise: Incorporate ankle stretches like calf raises and dorsiflexion drills into your warm-up. Use a resistance band to increase ankle range of motion over time.
Elevate Heels Temporarily: Place small weight plates or a wedge under your heels to provide extra mobility while you work on flexibility. This adjustment can immediately improve your squat mechanics.
Footwear Matters: Invest in weightlifting shoes with a raised heel to enhance your stability and alignment.
If you’re finding limited mobility is holding you back, consider booking a physiotherapy assessment with our team. They can identify and address the root cause, so you can squat with confidence.
Issue 2: Knees Collapsing Inward (Knee Valgus)
The Problem: As you squat, your knees cave inward, making the movement less efficient and increasing the risk of injury.
Why It Happens: Weak glutes, particularly the gluteus medius, and poor hip stability are usually to blame.
The Fix:
Activate Before You Lift: Add exercises like clamshells, lateral band walks, or single-leg Romanian deadlifts to your warm-up. These target the muscles responsible for knee stability.
Cue Yourself: Visualise "spreading the floor" with your feet as you squat. This encourages external rotation and engages your glutes.
Use Resistance Bands: Squat with a loop band around your thighs to teach your glutes to fire and keep your knees aligned over your toes.
For tailored guidance, a 1:1 session with a personal trainer can help you master these cues and build the strength you need to improve alignment.
Issue 3: Lower Back Pain During or After Squats
The Problem: Your back feels strained or sore, even if your legs and glutes are fine.
Why It Happens: Poor core engagement, excessive forward lean, or attempting to lift more than your body can handle are common causes.
The Fix:
Master Your Core: Strengthen your core with planks, dead bugs, and Pallof presses. A strong core stabilizes your spine and reduces strain on your lower back.
Adjust Your Depth: If leaning forward is an issue, consider reducing your squat depth until you improve your mobility and strength.
Refine Your Technique: Focus on maintaining a neutral spine and engaging your core throughout the movement. Work with a personal trainer to assess your form if needed.
If back pain persists, our physiotherapists can provide a detailed assessment to pinpoint the problem and offer effective solutions to keep you moving pain-free.
Issue 4: Not Hitting Depth (Shallow Squats)
The Problem: You’re unable to squat deep enough for full range of motion, missing out on the movement’s full benefits.
Why It Happens: Limited hip or ankle mobility, tight hamstrings, or fear of "sticking" at the bottom of the squat often play a role.
The Fix:
Mobility Work: Incorporate hip openers like the frog stretch and deep lunge with rotation into your routine. Foam rolling your calves and hamstrings can also help.
Practice Goblet Squats: Holding a dumbbell or kettlebell in front of your chest encourages better depth by shifting your center of gravity.
Use a Box: Squat to a box or bench to build confidence and control as you work on achieving full depth.
To unlock your mobility potential, a sports massage session can work wonders for tight muscles, allowing for a deeper, more comfortable squat.
Issue 5: Uneven Weight Distribution
The Problem: Your weight shifts too far forward or backward, making you feel unbalanced and causing strain on the wrong areas.
Why It Happens: This can result from poor body awareness, weak posterior chain muscles, or incorrect bar placement during back squats.
The Fix:
Check Your Setup: Ensure the barbell is evenly positioned across your traps or shoulders. For bodyweight or goblet squats, keep your chest upright and your weight distributed through midfoot.
Strengthen the Posterior Chain: Add Romanian deadlifts, glute bridges, and good mornings to your training. A strong posterior chain supports a balanced squat.
Video Your Squat: Watching your form from different angles can help you identify and correct imbalances.
Issue 6: The “Butt Wink” at the Bottom of the Squat
The Problem: Your lower back rounds as you approach the bottom of the squat, potentially risking injury.
Why It Happens: Limited hip or hamstring mobility, or squatting deeper than your body allows, often causes this.
The Fix:
Know Your Limits: Avoid forcing depth beyond your mobility. Work within a comfortable range of motion while improving flexibility.
Strengthen Your Core: Exercises like bird dogs and McGill sit-ups enhance your ability to maintain a neutral spine.
Experiment with Stance: Widen your squat stance or turn your toes out slightly to accommodate your natural hip anatomy.
Issue 7: Lack of Confidence Under the Bar
The Problem: Fear of failure or discomfort prevents you from lifting heavy or progressing in your training.
Why It Happens: A lack of practice, inadequate safety measures, or psychological barriers can all contribute.
The Fix:
Start Light: Focus on form and control with lighter weights. Gradually increase the load as your confidence grows.
Use Safety Equipment: Squat in a rack with safety bars or pins to give yourself peace of mind.
Practice Mental Reps: Visualisation and positive reinforcement can help overcome fear. Picture yourself completing the lift with perfect form.
Why Perfecting Your Squat Matters
The squat is more than just an exercise—it’s a testament to your body's ability to move efficiently and powerfully. Whether you're aiming for functional strength, a sculpted lower body, or simply to move without pain, troubleshooting your squat is worth the effort.
Luxury fitness is about attention to detail and customisation. Each adjustment, whether to your form, mobility, or mindset, brings you closer to a squat that feels effortless and empowering.
If you’re looking to refine your form or address ongoing discomfort, our team of physiotherapists, personal trainers, and massage therapists are here to support you. Whether it’s improving mobility, strengthening weak points, or building confidence, we’ll help you achieve a squat that not only feels good but elevates your fitness.
Book your session today and take the first step toward mastering the squat. Because you deserve to train in luxury and move without limits.
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