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How to Do Squats Correctly and Avoid Mistakes

Squats are a common lower body exercise you’ll find in most exercise programs. If done correctly, they can be extremely beneficial to your fitness – but many people don’t know how to do squats correctly.

Most of us find this difficult to do. squats Without making at least one big mistake. This is mainly because of us. Seductive lifestyle.

But having good squat form is important, and research even shows that squats are a basic technique that reduces the risk of injury and supports fitness development.(1) Squats are “essential core movements to improve sports performance, reduce injury risk and support lifelong physical activity.”

So how do you know if you have proper squat form?

Proper squats…

  • Strengthen your legs, glutes and many other muscles.
  • Improve your lower body mobility and sports performance(2)
  • Keep your bones and joints healthy

“Bad” squats…

  • Don’t activate the right muscles with adequate intensity.
  • Put extra stress on ligaments and joints.
  • Increased risk of injury

by the By the end of this article you will know exactly how to do the squat correctly and you will. Never skip a leg day. Again, you’ll also learn tips that will help you avoid squat mistakes and improve your squat form.

Proper squat form

There are squats. a Lower body exercise Where Movement itself is an integral part of daily activities such as sitting and lifting.(3) You can do the bodyweight version without any added resistance (also called a bodyweight squat or air squat) or with a weight like a barbell (the front squat and back squat are variations of the barbell squat).

gave squat exercise primarily targets Thighs (quadriceps and hamstrings) and glutes. However, core strength and stability, ankle mobility, back muscles, calves and other factors play an important role when you are performing these exercises.

Common Causes of Squat Exercise Mistakes These include muscle weakness or stiffness and joint instability or immobility.(4) If you find yourself making mistakes, practice your squats by following the tips below to correct your form and strengthen your lower body.

do you know?

A great way to build leg muscle strength is to design a workout with the Workout Creator in the adidas Training app. Target specific areas, and choose difficulty and equipment levels.

Set up for good squat form:

  1. Find a foot position that works best for you. Pointing your toes out a little helps, but keeping them parallel is fine too. If you’re not sure what’s best, start with your feet shoulder-width apart and pointed outward about 15 degrees.
  2. Squeeze your stomach as if someone is about to punch you.
  3. Look straight ahead and stand tall!

Mistake #1 – Starting at the knees

The first thing most people do when they want to sit up is to bend over. Their Knees This not only makes a proper squat impossible, but it puts a lot of unnecessary stress on the knees.

The woman is making the mistake of sitting on her knees first.


Woman doing a proper squat.


  • When you start the squat, think “sit back” not “bend at the knees”..
  • Roll your butt back as you lower your hips toward the floor, and feel the weight shift into your heels.


“Sit back” – Before you start lowering yourself, think “sit back”. You can practice this with a chair (without sitting on it). Get down very controlled and touch the seat of the chair before getting up. Once you’ve mastered it, you can do bodyweight or weighted squats without a chair. To see proper squat form in action, follow along. This workout routine on the Adidas Training app.

Mistake #2 – Letting Your Knees Go Inward

You may feel your knees “rolling in” the deeper you sit. This may help you get down, but it puts a lot of stress on your knees.

During the squat, the knees move inward.


The woman is sitting on her knees.


  • Try to “push” your knees outward a little as you come down.
  • Your knee should point in the same direction as your toes. Make sure your knees are not bending inward. They should be directly above your feet.

Want to activate your glutes more?

The “knees out” tip can also be useful if you’re trying to activate your glutes more. Try using bands around your knees. This is a great way to feel your glutes work harder in the squat.

However, if your knees hurt even when you sit properly, get it checked out. Exercise that is very easy on the knees..

Mistake #3 – Arching your back

The more you focus on your lower body in squats, the more likely your form will be affected somewhere in the upper body. Many work environments cause stress in the upper back and shoulders. Being aware of your posture can help you change it.

Woman doing a back squat during a squat.


Woman doing a proper squat.


  • Look straight ahead, don’t look down
  • Open your chest and relax your shoulders.
  • Keep your hands straight in front of you. If they fall towards your knees when you sit, it means you have a rounded back.


Holding a dumbbell or something similar to your chest can help. Try sitting with the object close to your chest. If you notice that the bottom of the dumbbell is moving away from your chest as you lower it, you’re probably leaning too far forward.

If none of the above helps, use Help. – Sit holding the door frame and keep your upper body as straight as it can be. Practice holding the correct position at different heights to get more stable and comfortable. Don’t give up – experiment and practice until you feel confident enough to try the same position without help.

Mistake #4 – Lifting your heels off the floor

The squat to stand must be “powered” by heel drive. In other words, pressing your heels into the ground ensures proper muscle function and balance for a proper squat.

Woman lifting heels off the floor while squatting.


Woman doing a proper squat.


  • Keep your heels on the floor
  • “push” with your heels as you get back up Top to stand up.
  • If you can’t squat without putting your weight on your toes, take the time to work on your mobility (especially your ankles).

How Deep Should You Sit?

Your hips should go below your knees, but a deep squat requires additional range of motion. If you can do it with good form, that’s great. If not, sit as low as possible while maintaining proper form. A good indicator is the arch of your lower back. If your lower back begins to arch excessively at a certain height, don’t go down.

Squats are the foundation of many exercise programs. With these tips, you should Feel more confident about doing. Squats correctly now.

Don’t forget to change it, try something. Squat variations as well as.

Squats are the foundation of many exercise programs. Hopefully you feel a lot more confident about doing them now.

Don’t forget to change it, try something. Squat variations as well as.

take away

Check your form:

  • “Sit Back” – Be sure to move your butt back, just don’t bend your knees.
  • Be careful to keep your knees in line with your toes, don’t let them go in.
  • Don’t forget about your upper body – look straight ahead and don’t round your back.

Most importantly – explore the movement…

  • Try to see what feels different when you change something like the position of your feet or the position of your knees…
  • Experiment with suggestions and don’t hesitate to use support (such as a door frame for upper body support) if you need it.
  • Becoming more aware of how you move takes a lot of practice, but it’s worth it.

If you have trouble squatting properly – take your time to work on the movement and the drill, practice… it will pay off. Focusing on your weakness may sound boring, but remember – weakness is where your greatest strength lies!