How to Fix Squat Form: A Step-by-Step Guide to Perfect Technique (Without the Wobbly Knees!)

Have you ever felt like your squats belong in a blooper reel? You’re not alone—even gym veterans struggle with form. Maybe your knees buckle like a newborn deer or your back rounds like a grumpy cat. The good news? Fixing your squat form isn’t rocket science (though it does require some patience). In this step-by-step guide you will learn how to fix your squat form.

Proper squatting isn’t just about lifting heavy—it’s about building strength, preventing injuries, and engaging those glutes (yes, they’re supposed to do something besides fill out your leggings).

So, let’s break down how to fix squat form—step by step.

Step-by-Step Guide to Fixing Your Squat Form

Step 1: Master the Stance

Problem: Too narrow or too wide? Are your toes pointing straight ahead like a penguin?
Fix:

Foot placement: Shoulder-width apart (or slightly wider if you’re tall).
Toe angle: Slightly turned out (10-30 degrees) for better hip engagement.
Knee cave? Imagine “spreading the floor” with your feet to keep your knees tracking over your toes.

Step 2: Brace Like You’re Expecting a Punch

Problem: A wobbly core = a wobbly squat (and potential faceplant).
Fix:

Engage your core: Take a deep breath into your belly and brace like someone’s about to tickle you.
Back rounding? Pretend you’re holding a newspaper under your armpits— this keeps your chest up.

Step 3: Hit Depth Without Sacrificing Form

Problem: Half-reps or butt-winking (when your lower back tucks under at the bottom).
Fix:

Aim for parallel (hips at knee level)—ATG (ass-to-grass) is great if your mobility allows.
Heels lifting? Try squatting with plates under your heels or invest in lifting shoes.

Step 4: Drive Through Your Heels (Not Toes!)

Problem: Leaning forward turns your squat into a “good morning” (and not the polite kind).
Fix:

Weight in your heels—imagine you’re pushing the ground away.
Test it: Try squatting with a small plate under your toes—if you fall backward, you’re relying too much on your quads.

Step 5: Keep Knees in Line with Toes

Problem: Knees caving inward like a nervous flamingo.
Fix:

Band-resisted squats: Place a mini-band above your knees and push outward as you squat.
Weak glutes? Add hip thrusts or clamshells to your routine.

3 Drills to Improve Squat Form

Box Squats – Sit back onto a bench/box to train depth control.
Goblet Squats – Hold a kettlebell at chest level to reinforce an upright torso.
Face-the-Wall Squats – Stand close to a wall to eliminate forward lean (or face the consequences).

Mobility & Weakness Fixes

Tight ankles? Calf stretches and ankle mobility drills.
Weak glutes? Hip thrusts, banded walks, and Bulgarian split squats.
Poor core stability? Planks, dead bugs, and Pallof presses.

Real-Life Example: “From Wobbly to Warrior”

Take Sarah, who squatted with her knees caving in and her back rounded. After:

4 weeks of banded squats + goblet squats
Ankle mobility drills
Core bracing practice
…her squat looked (and felt) like a completely different exercise.

Final Tip: Film Yourself!

Even the pros tweak their form. Record your squats from the side and front to spot leaks.

Now go forth and squat like you mean it! And hey—if you nail it, tag us in your progress video. We love a good glow-up. 💪😆

How to fix squat form? Guide to Perfect Technique