How to Improve Your Squat: Technique, Mobility and Common Faults Fixed

The squat is one of the most fundamental human movement patterns — and one of the most commonly performed incorrectly. Whether you're rehabbing a knee, building strength or simply want to move better, here's a practical guide.

The Most Common Squat Problems and Their Causes

• Knee cave (valgus collapse): Knees diving inward during the descent. Caused by weak hip abductors and external rotators (primarily gluteus medius). Fix: hip abductor strengthening (clamshells, side-lying leg raises, band walks) and cueing knees over toes.
• Butt wink (posterior pelvic tilt at the bottom): The pelvis tucks under at the bottom of the squat. Caused by limited hip flexion mobility or hamstring tightness. Fix: hip mobility work, reduce squat depth until mobility improves, or widen stance.
• Heels rising: Ankles lack dorsiflexion range. Fix: ankle dorsiflexion mobility work (calf stretching, ankle circles, elevated heel squats while mobility builds).
• Excessive forward lean: Can indicate limited ankle dorsiflexion, limited thoracic mobility, or inappropriate squat stance for the individual's anatomy.

A Mobility Checklist Before Loading

Before adding significant weight, you should have adequate ankle dorsiflexion (knee tracking 10–12cm past toes in a wall test), hip flexion mobility to reach parallel depth without butt wink, and thoracic mobility to maintain an upright torso.

Programming Progressions

A useful progression for those rebuilding their squat: box squat → goblet squat → front squat → high-bar back squat. Each step requires slightly more mobility and positions the load more anteriorly, making it progressively more demanding.

If squat-related lower back pain is limiting your training, our Bella Vista chiropractic and exercise physiology teams can assess both the movement fault and the contributing mobility or strength deficits. For related reading on hip and lower back connections, see our article on tight hip flexors and back pain. Our guide on why exercise is recommended for back pain also covers the evidence for strength training in musculoskeletal management.

Ankle Dorsiflexion — The Most Common Limiting Factor

Restricted ankle dorsiflexion is the single most common mobility limitation affecting squat mechanics. When the ankle cannot dorsiflex sufficiently (typically defined as less than 35–40 degrees), the body compensates by lifting the heel, collapsing the arch inward, or increasing forward trunk lean — all of which increase spinal and knee loading and reduce the efficiency of the movement.

Improving ankle dorsiflexion requires distinguishing between two sources of restriction: joint capsule tightness (improved by joint mobilisation and specific stretching techniques) and soft tissue restriction of the calf and Achilles (improved by foam rolling, calf stretching and progressive loading in dorsiflexion). Banded ankle mobilisation — placing a resistance band at the front of the ankle joint while performing active dorsiflexion — is one of the most effective joint-specific interventions for improving functional range quickly.

Hip Mobility for the Squat

Hip mobility limitations — particularly in hip flexion and internal rotation — affect the ability to achieve adequate depth without compensatory lumbar flexion (butt wink). Hip mobility restrictions can originate from the joint capsule itself, from tight hip flexors or adductors, or from a structural anatomy that makes deep hip flexion inherently more challenging (FAI morphology, for example). Understanding the source of the restriction guides the appropriate intervention.

90/90 hip stretching, couch stretch (for hip flexor length), pigeon pose variations and progressive loading in end-range hip flexion (deep goblet squat holds) are commonly effective. Hip mobility responds to consistent daily practice over weeks rather than single long stretching sessions — frequency matters more than duration for hip mobility gains.

Squat Coaching and Assessment at Elevate Health

If persistent squat mechanics issues are causing pain or limiting your training, a movement assessment can identify whether the driver is ankle mobility, hip mobility, posterior chain weakness, core stability or a combination. Our exercise physiology team provides movement screening and targeted programme design for strength training patients across the Hills District. Our chiropractic team can assess and treat the joint restrictions that commonly underlie persistent squat limitations. Book at our Bella Vista clinic — no referral needed.

Frequently Asked Questions

Why does my lower back hurt when I squat?

Lower back pain during squatting is most commonly associated with excessive forward lean (which increases lumbar flexion under load), insufficient hip mobility causing the pelvis to tuck under at depth (butt wink), or weakness in the posterior chain. A movement assessment can identify which factor is most relevant for your presentation.

How do I fix my squat depth?

Limited squat depth is most often caused by restricted ankle dorsiflexion, hip mobility limitations or strength deficits in the posterior chain. Ankle mobility work, hip flexor stretching and tempo squatting (with slow eccentric phase) are effective interventions alongside progressive loading.

How long does it take to improve squat technique?

Meaningful improvements in squat technique — particularly mobility-related restrictions — are generally seen within 4–8 weeks of consistent targeted work. Strength development and motor pattern changes take longer — typically 8–16 weeks of progressive training before technique changes become fully automatic.

References

1. Schoenfeld BJ. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12), 3497–3506.
2. Swinton PA, et al. (2012). A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. Journal of Strength and Conditioning Research, 25(7), 2000–2009.
3. Lorenzetti S, et al. (2018). How to squat? Effects of various stance widths, foot turnout angles and level of experience on knee, hip and trunk motion and load. PLOS ONE, 13(1), e0189401.