5 Common Squat Problems and How to Fix Them

Squatting Problems:

1) Lying Back on Your Toes When You Squat:

The first thing to do is to get your back straight. Then you need to bend at the knees and keep them there while keeping your feet flat on the floor.

If you are not sure what I mean by “keeping them there”, then try doing it with one foot elevated on a step or something similar. Try standing up from a chair, sitting down, etc…

If you have trouble keeping your back straight, then try putting some weight behind your hands. Or put some weight behind your legs instead of just your heels.

You will see if it helps. Another way to correct this problem is to place a pillow under the ball of each foot so that they don’t roll off the ground when you stand up from kneeling position.

2) Not Keeping Your Head Up During the Squat:

When you start squatting, your head should stay up. If it doesn’t, then tilt your head downward until you feel like your neck is going to snap.

Now raise it again and repeat this motion several times. Keep tilting your head upward until you feel like you can lift yourself up without any pain in the neck area. If all else fails, then take a deep breath and try again.

3) Not Keeping Your Chest Out During the Squat:

I don’t understand why people seem to forget to do this part. Really, it’s simple, all you have to do to keep your chest out is puff it out really far.

5 Common Squat Problems and How to Fix Them - GYM FIT WORKOUT

There is no fancy way of doing it, just push as hard as you can against your skin in the direction opposite of the floor. You should feel your waist and hips squeeze in slightly.

4) Moving Your Feet Around Too Much in the Deep Part of the Squat:

Don’t just move them around, place them as far apart as you can. Try to keep them there the whole time you are squatting.

This will help you bench more too.

5) Having Trouble Getting Up After You’ve Done a Set:

Once again, place your feet far enough apart and lift up with your legs. This should send you up quick enough and then all you have to do is stand up.

If it doesn’t, then try sitting down on the floor and pushing yourself up using your legs.

It’s really simple. If you are having trouble with any of these problems, then ask someone who has been training longer than you have to help you out and don’t give up.

How did I fix these problems?

Well, I just didn’t give up and kept trying until they went away. No magic pills or anything like that.

If you are having trouble finding enough weight to lift, then try this. You should stick with the program you are on until it starts to get too easy.

If you go up in weight every time it gets a little hard then you won’t last very long because you will be lifting too much before you know it. It is better to wait until the weight becomes difficult again. Then when you can’t figure out how to add more weight, switch to an easier program like I did.

5 Common Squat Problems and How to Fix Them - GymFitWorkout

I used the same program – only I started on it when it got too easy, and I only stayed with it until it started to get too easy again. Then I switched to an even easier one.

This way I was making progress all the time, but the weights were never too heavy and not a risk to my joints or anything else.

Here’s a list of the programs I used:

The “Strategic” Progression Model (easiest one I had) The “Dynamic” Progression Model The “Undulating” Progression Model

I don’t think I would have even needed all of these programs if I hadn’t switched to an easier one when I did. But that’s okay.

All of these training models are good ones, and you will probably want to try them all at some point.

I should probably mention that I started getting bored with weight training after about a year. I was still enjoying the benefits of it, but I had reached a point where I didn’t want to be in the gym all that much any more.

That’s when I decided to try something else for a while, and that’s exactly what I did. I’ve tried all kinds of different things over the years. Some things just once, and some things several times. I don’t care what people say, weight training is not the only way to stay in shape. There are all kinds of ways to do it.

Chapter 7: How to Get Motivated (This Chapter Is Totally Optional)

5 Common Squat Problems and How to Fix Them - gym fit workout

I’ve already written an entire book about weight training, so I’m not going to waste time writing another one on the subject. That would be silly.

Instead, I’m going to give you a list of books that changed my life and helped get me where I am today. Some of these books you may have to find at your local library since they are out of print, but it’s very likely that your library has them. They are the ones with the asterisks by them. If you do have internet access however, you might be able to find used copies being sold through websites like Amazon.

Anyway, here is the list of books that I can recommend to you:

* The Lean Body Bible by Robert Dos Remedios The New High Intensity Training by Mike Mentzer Heavy Duty by Mike Mentzer Bowflex Body Building by Tom Holland Serious Strength Training by Stuart McRobert Natural Bodybuilding by Steve Reeves Keys to the Inner Universe by John McCallum and Loren Landow (You will need to write to Landow Press for this one, but it’s definitely worth getting.)

If you have read all of the books on that list, then congratulations. You now know more about bodybuilding than over 99% of the population.

The knowledge that you have accumulated will ensure your success, it’s just a matter of applying it now.

Of course, you don’t need to get all of those books. Just get the one’s you think sound interesting.

But maybe you shouldn’t waste your time on the ones I suggest.


Well, because I’ve already given you all of this information for free in this very document! That’s why!

You see, the people who get to have all of the advantages are the people who actually take advantage of them. If you aren’t one of those people, then you may as well have never even read this in the first place.

You probably aren’t going to get far in life anyway.

However, if you ARE one of the people who is going to take advantage of this information, then you need to do something for me. You need to fulfill your potential and live up to your full genetic potential.

Not only for yourself, but for me, because if you don’t, then all of this will have been a waste. It’s up to you now.

5 Common Squat Problems and How to Fix Them - GYM FIT WORKOUT

Good luck, and I hope you succeed.

The man closed the file on his computer and opened up a new one labeled “Comeback02”. He began to type in it as the sweat continued to pour off of his body.

“I believe that will do it. In fact, I’m going to go ahead and publish it right now.” He smirked as he pressed the enter key and sent the new document out to the public.

“There, it’s done.”

He got up from his desk with a smile on his face and a feeling of accomplishment in his heart. He was proud of himself for once again overcoming the doubts in his mind and doing what needed to be done.

And it felt good.

He walked over to the bar in his mansion and made himself a stiff drink, downing it quickly. As he poured another, he heard the front door open up.

He wasn’t expecting company, as he lived quite far from any nearby towns or farms.


he called out.

5 Common Squat Problems and How to Fix Them - Image

His voice trembled slightly as he spoke, the alcohol partially disguising his fear. He heard footsteps approaching him and tried to peer through the darkness, but he couldn’t make out the person within a few feet of him.

“Hello, Robert.” The man said, his voice obviously electronically altered.

Robert didn’t speak, but instead just nodded slightly in recognition.

“I see you’ve made some changes to your website.”

Robert didn’t respond. He was too scared to even move.

“Robert, you installed a back door program into my system so that you could spy on everything I did. You tried to steal my information, you planned to rob me, and then you tried to frame me by publishing pure fabrication that I was actually you.”

Robert’s eyes widened as a laser sight appeared on his chest, being emitted from the barrel of a gun that was now in the stranger’s hand.

“You probably don’t know this, but the program you installed was found pretty quickly and easily removed.

And all of your hard work trying to frame me didn’t work out so well either, did it?”

Robert tried to speak, but no words came out of his mouth. He just continued to nod his head. A single tear fell down his cheek.

“Probably for the best. You’re not very good at this sort of thing anyway.” The man said, firing a single shot.

Robert’s head snapped to the side from the force of the bullet, his brain matter now decorating the nearby wall. The man quickly retrieved the flash drive Robert had prepared and stuffed it into his pocket before grabbing the hard copies of the documents and leaving.

“and….access granted.” The man mocked as he shut the door behind him and made his way out of the now abandoned compound.

He would have to thank Greg for this later. This compound would come in quite handy for them in the future.

5 Common Squat Problems and How to Fix Them - Image


Over the next few days, New Beginnings and it’s members did the world a favor by committing mass suicide. The reasoning was that they didn’t want to live in a world without Steve, and therefore intended to follow him to the grave.

No efforts to stop them were made, not that it would have done any good even if anyone had thought to try.

A few months later, a new religious sect called the Church of Apophis came into existence. While it started off small, over the years it grew in size and influence.

Eventually it was as large as some of the older religions like Catholicism or Islam.

They worshiped the ancient Egyptian God of Chaos, Apophis, along with Steve as a prophet. They believed that one day Apophis would return to Earth with Steve at his side to destroy everything.

Sources & references used in this article:

Squatting among the Neandertals: a problem in the behavioral interpretation of skeletal morphology by E Trinkaus РJournal of archaeological science, 1975 РElsevier

Squatter settlements: the problem and the opportunity by C Abrams – 1966 – books.google.com

Fixing Hip Flexor Pain by H Strength – squatuniversity.com