The squat is the most fundamental movement in bodybuilding, and the one most people get wrong. Here are five faults I see almost daily in the gym, and a simple fix for each.
Knees caving inward
Usually a weak glute medius, or a stance that's too narrow. Turn your toes out 15 to 30 degrees, actively drive your knees out over them, and add some mini-band work before you train.
Back rounding at the bottom
That's tight hips, or an upper body that isn't braced hard enough. Take a deep breath into your belly before you go down, keep your chest open, and stop at the depth where your back still stays flat. Add depth week by week from there.
Heels lifting off the floor
Stiff ankles. Put a thin plate under your heels or get lifting shoes with a raised heel, and stretch your calves daily.
Not getting deep enough
Thighs parallel to the floor is the minimum. If you can't get there, drop the weight and squat to a box until your body learns the depth, then load it back up.
Breathing at the wrong moment
Breathe in deep and hold it on the way down, then breathe out hard once you're past the sticking point. Let the air out too early and you lose the pressure in your abdomen, and your back loses its support with it.
