4 Common Mistakes When Doing Squats

Since squats are one of the most important exercises, make sure you include them in your routine.
4 Common Mistakes When Doing Squats

Last update: 10 November, 2020

Exercising regularly can help you improve your physical condition. This is only true however when exercise is done correctly. Therefore, try to avoid the following common mistakes while performing squats.

The fact that mistakes occur when performing squats is rather counter-intuitive since they’re such a staple exercise alongside push-ups and sit-ups. The following list will help you identify and avoid the most common mistakes.

Common mistakes when doing squats

Before incorporating squats into your regular routine, you should understand all of the benefits that this simple exercise can bring. According to Harvard Health Publishing, under normal conditions, squats work out muscle groups including the legs and core. They can also help to improve posture.

Keep in mind, however, that if performed incorrectly, squats can lead to injuries and pain.

Neglecting the torso

It seems odd to keep the torso in mind while squatting. However, the core is fundamental when it comes to proper technique. That’s why it’s important to keep the torso in mind.

older man squats

Back pain will most likely occur if your core is weak and relaxed. This common mistake usually occurs due to poor technique or poor advice. Strengthen your whole body in order to avoid weak points.

Poor head position: common mistakes with squats

In order to perform a proper squat, your head and back should be aligned. That’ll help to prevent back issues. The poor head position, therefore, is another common mistake that occurs when it comes to squats.

Lowering your head or turning it from side to side while squatting can lead to unnecessary stress on the cervical area. This stress will eventually turn into pain. In order to prevent this issue, remember to keep your eyes straight ahead as you squat.


You may be carrying out your squat routine with proper posture and feel as though you are not making any progress. Truth be told, monotony is one of the most common mistakes that can occur when doing squats and other exercises.

Your routine should always be adjusted to your current physical capabilities and objectives. As your capabilities improve, you should simultaneously increase the intensity of your exercises. Don’t let boring and repetitive routines become a problem.

Common mistakes with squats: holding your breath for too long

Proper breathing techniques are very important when it comes to exercising. Respiration provides oxygen which will ultimately help the body to create energy. Although it may seem strange, many beginners hold their breath exaggeratedly while squatting.

When you squat, take a breath from the starting position and hold it until you fully extend your legs. The retention of air during this period should last no longer than two seconds.

woman squats

Other mistakes that can occur when squatting

Aside from the mistakes that we mentioned above, there are others that can occur no matter how experienced you are. Other mistakes include hunching the back, improper knee and leg positions, lifting the heels, and adding external loads that may exceed physical capacities.

All of these mistakes can lead to injuries. Keep in mind that bad advice is one of the most dangerous mistakes when it comes to exercise techniques.

In order to avoid all of these mistakes, we recommend hiring a professional trainer who will guide your progress. Find someone who will motivate you while teaching you the proper technique to implement. This will help you to progress while avoiding the most common mistakes.

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All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.