Foreword-I’m writing this from my phone, so please excuse any auto-corrects that pop up.

The most common technical mistake I see with squatting is the movement initiating at the knees, forcing a wierd looking movement that includes the  heels rising off the floor, knees way over the toes, and a severe lack of depth.

Besides looking like a fool this poor technique is unsafe due to poor balance, increased stress on the knee due to valgus collapse and anterior weight shift, and less effective due to decreased muscle recruitment.

To fix this try one of two things.
First, push your hips back as if sitting into a chair. This will even out the weight balance as well as recruit the hamstrings and g lutes while allowing for greater depth.
Second, spread the knees apart, allowing them to track over the knees and recruit the posterior chain optimally. This also allows better depth and a safer squat.
Take these two tips to better your form and squat more efficiently, bam!!

About Eric Bach Performance

Eric Bach is a Certified Strength and Conditioning Specialist (CSCS), Precision Nutrition Level 1 (PN1) with a degree in Kinesiology Concentrated in Human Performance and Emphasizing Sports Performance from the University of Wisconsin Eau Claire. A former collegiate Strength Coach Eric now resides in Denver, Colorado. Eric coaches clients at Forza Fitness and Performance Center and trains everyone from weekend warriors and post rehabilitation patients to professional athletes. Eric developed his passion for fitness through a competitive sports career which included competitive Olympic lifting, Football, Track and Field, and Powerlifting. Eric is a self proclaimed fitness nerd who enjoys reading, eating, deadlifting, and living a healthy and fullfilling life while helping others dominant their lives in and out of the gym. Eric can be contacted at for all consultations and questions

4 responses »

  1. And stay away from smith machine squatting 🙂

  2. Bezzymates says:

    Hi Eric,

    Just to be clear, I squat as though I am sitting on a chair, knees apart. How low do I go? Thanks

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