Introduction
Squatting is one of the most powerful and foundational exercises in the world of fitness. Whether you’re a beginner or a seasoned lifter, squats have the potential to transform your strength, posture, and mobility. But here's the kicker — poor squat form, often based on outdated advice and common myths, might actually be holding you back from achieving your full potential.
This article uncovers the most common squat form myths, explains why they’re misleading, and provides real, science-backed solutions. Whether your goal is to build strength, protect your joints, or improve mobility, you’ll want to avoid these pitfalls.
Let’s debunk the myths and get your squat game back on track.
Why Squat Form Matters
Understanding Proper Biomechanics
Biomechanics refers to how your body moves. When it comes to squats, proper biomechanics ensures you’re engaging the right muscles — glutes, quads, hamstrings, and core — while protecting your knees, hips, and spine.
Your body’s unique structure means your squat form won’t look exactly like someone else’s. That’s okay. But there are fundamental movement principles that apply to everyone: keeping a neutral spine, using full range of motion (based on ability), and engaging the core throughout the movement.
The Role of Mobility and Stability
Two often overlooked elements of squatting are mobility and stability. Tight hips or ankles can force your body to compensate with poor form, increasing your risk of injury. Likewise, lacking core or glute stability can lead to excessive forward lean or knee collapse.
Before loading up the bar, you need to address these limitations through proper warmups, stretching, and stability drills.
Top 7 Squat Myths Debunked
Myth #1: Knees Should Never Go Past Toes
One of the most widespread squat myths. While it might seem logical to keep the knees behind the toes, this isn’t always practical — or necessary.
Truth: It’s perfectly natural for your knees to go past your toes, especially if you have long femurs or a narrow stance. What’s important is that your knees track over your toes, not collapse inward.
Fix: Focus on controlled descent, and ensure your heels stay grounded. Knee travel is fine — as long as it’s stable.
Myth #2: Everyone Should Squat Ass-to-Grass
“Go deep or go home!” You’ve probably heard that phrase before. But squatting deep isn’t ideal for everyone.
Truth: While deep squats have benefits, not everyone has the hip or ankle mobility to go low safely.
Fix: Squat to a depth where you can maintain good form and a neutral spine. Over time, mobility work can help you increase your range.
Myth #3: You Must Keep Your Back Perfectly Upright
An upright back isn’t always realistic, especially for low-bar squats or taller lifters.
Truth: A forward lean is natural — what matters is maintaining a neutral spine.
Fix: Brace your core and hinge at the hips. Avoid rounding your lower back, but don’t panic if your torso leans forward slightly.
Myth #4: Squats Are Bad for Your Knees
This myth has kept many away from squatting altogether.
Truth: When done with proper form, squats can actually strengthen the muscles around the knees and reduce injury risk.
Fix: Strengthen your quads, glutes, and hamstrings, and work on knee tracking. If you have knee pain, see a physio — don’t just blame squats.
Myth #5: You Need to Use a Smith Machine for Safety
Smith machines limit your movement to a fixed path, which may feel safer — but that’s misleading.
Truth: Free weight squats engage stabilising muscles and mimic natural movement. Smith machines can actually place more stress on your knees and back due to the unnatural movement pattern.
Fix: Start with bodyweight or goblet squats to learn proper form, then move to barbells when ready.
Myth #6: Squats Are Only for Bodybuilders
Many think squats are just about aesthetics or muscle gain.
Truth: Squats benefit everyone — athletes, the elderly, office workers — by improving functional movement, posture, and mobility.
Fix: Add squats to your weekly routine, even if you’re not lifting heavy. Form trumps weight.
Myth #7: Heels Must Always Stay on the Ground
This myth holds partial truth but lacks context.
Truth: Heels lifting off during squats may indicate ankle mobility issues. While heels should ideally stay down, there are situations (like Olympic lifting) where elevated heels are used strategically.
Fix: Use squat shoes or heel wedges if needed, and address ankle mobility long-term.
What to Do Instead: Form Fixes That Actually Work
Personalising Your Squat Stance
Not all hips are built the same. Some people are naturally more comfortable with a wider stance or externally rotated feet.
Tip: Try different foot positions and note where you feel most stable and powerful.
Depth Versus Control
Going deep isn’t the goal — moving well is.
Tip: Only squat as deep as you can without your form breaking down. Record your squats to spot issues.
Bracing and Core Engagement
Bracing your core protects your spine during heavy lifts.
Tip: Take a deep breath into your belly, not your chest, before descending. Maintain tension through the lift.
Footwear and Equipment
Flat shoes or lifting shoes with a slight heel provide the best support.
Tip: Avoid running shoes for squatting. Use resistance bands or boxes to assist if needed.
Functional Benefits of Correct Squatting
Strength and Power Development
Correct squats develop explosive power in your glutes, quads, and hamstrings. This improves performance in sports, lifting, and everyday life.
Joint Longevity and Injury Prevention
Proper form distributes load across joints evenly, reducing wear and tear on knees, hips, and spine.
Everyday Mobility and Posture
Squats mimic everyday movements like sitting and lifting. Practising good squat form improves posture and makes daily tasks easier.
FAQs About Squat Form
1. Is it okay if my knees go over my toes while squatting?
Yes, as long as your heels stay down and your knees don’t collapse inward.
2. How deep should I squat?
Squat as deep as you can while maintaining proper form. Depth varies based on mobility and limb proportions.
3. Should I use a belt when squatting?
Belts can help with heavy lifts, but should not replace good bracing technique.
4. Are front squats better than back squats?
They’re different. Front squats target quads more, back squats are better for overall strength.
5. Can I squat if I have knee pain?
Maybe. Modify your form, try different variations, and consult a physiotherapist.
6. How often should I squat?
2-3 times per week is effective for most people. Prioritise recovery and progression.
Conclusion
Squats are a phenomenal movement for building strength, mobility, and overall health. But following outdated myths can stall your progress or even lead to injury. By understanding your body’s unique needs and focusing on proper form, you’ll unlock the full potential of this powerful exercise.
Forget the myths. Focus on movement that’s smart, strong, and sustainable.
