Squat Mistakes You're Making Without Realizing, Says Coach
Ever wonder if you're squatting correctly? Even experienced lifters make subtle mistakes that can limit their progress and increase injury risk. Strength coach Meg Gallagher, known as MegSquats to her 1.2 million social media followers, sees these errors daily in her coaching practice. As a certified personal trainer and founder of the Stronger by the Day app, she's helped thousands fix their squat form. Here are the most common mistakes she spots and how to fix them.
Wrong Shoes Undermining Your Stability
"What you want to avoid in the squat is a comfortable, cushy running shoe," Meg warns in her post. Soft soles create an unstable foundation that can throw off your entire movement. Instead, she recommends non-compressible, flat-soled shoes like Converse Chuck Taylors or specialized CrossFit shoes. "If you don't have the right shoes," Meg adds, "just go barefoot. That is going to be fine."
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Inconsistent Bar Position
Many lifters switch between high and low bar positions without mastering either. "You can put the bar high on your traps for high bar, or the bar can be a little lower, like two inches down, for low bar," Meg explains. She recommends sticking with one style for several months, noting that "usually people can squat more with low bar."
Unstable Rack Setup
Poor rack height leads to energy waste and potential mishaps. "This ensures that the bar's not too high where I'm tiptoeing out of the rack and it's not too low where I'm doing a quarter squat," Meg advises. When in doubt, "If you have big spaces between your J hooks, just go lower than higher. It's going to be safer and a more stable unrack."
Sloppy Unrack Technique
"When you unrack the bar, you want to make sure that you're doing it with a lot of confidence, not all loose about it," Meg emphasizes. A weak unrack compromises your entire lift before it begins.
Wasting Energy on Walk-Out
Many lifters take too many steps, depleting energy before the actual squat. Meg teaches efficiency: "Step one foot back, the other foot back, and then square up with a third and final step." This minimizes energy expenditure and reduces instability risk.
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Poor Back Tension
While grip width varies, back tension is non-negotiable. "The biggest thing is you want to make sure that your back is stable and tight, so you want to kind of think about cranking down," Meg explains. She emphasizes tension over specific hand placement.
Restricted Stance Width
One-size-fits-all stance advice ignores individual mechanics. "The wider your stance, the wider or the more foot angle you might want to have," Meg notes. She encourages experimentation: "You can experiment with this as you get more efficient in the squat and try to see what's better for you."
Uncontrolled Descent Speed
"You want the descent to be as fast and controlled as you can," Meg instructs. "That doesn't mean go as fast as you can. It means go as fast as you can while maintaining control." Both rushing and moving too slowly can compromise your lift.
The Power of Proper Form
Research shows proper squatting technique pays off. Studies document an 18.8% increase in maximal force production and 37.2% improvement in force development after eight weeks of consistent training. The American Council on Exercise confirms squats strengthen not just muscles, but tendons, ligaments, and bones, reducing injury risk.
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Beyond Strength
Exercise physiologist Joel Hardwick highlights squats' role in improving blood circulation and mind-body connection. Research in the Journal of Human Kinetics found squats activate spine muscles four times more effectively than planks, potentially improving posture. Additional studies show squats can increase bone density while enhancing flexibility and balance – benefits that become increasingly important as we age. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
