5 Most Dangerous Squat Mistakes (You're Probably Doing)

Squats are hands-down one of my favorite exercises for building strength—but only if you do them right. In this video, I’m breaking down the most common squat mistakes I see in the gym, online, and yes, even from trainers and influencers. These are the things that kill your gains and set you up for injury. From unnecessary butt-squeezing at the top to dangerous habits like letting your knees cave in or lifting your heels off the ground, I’m going to show you what to avoid and how to fix it. I’m also sharing tips I use with clients to improve squat form fast. Things like how to cue your feet, how deep you really need to go, and how to brace your core properly. I even cover mobility drills and strength exercises to help you control the movement better and protect your lower back and knees. Whether you're a beginner or just someone who's been squatting with pain or limited progress, this video is packed with real, practical advice. I'm not here to shame anyone—but if you're making these mistakes, I want you to know how to correct them before they become a problem. Let me know in the comments what mistakes you’ve dealt with. -------------------- Follow me on Instagram:   / iljkmitta   ----------------------- Recommended equipment - https://fitnessdy.com/equipment/ --------------------------- Pro tip: Book a personalized consultation with the engine behind Fitnessdy, certified Cardio and Fitness Trainer, Ioana. We can do a 1-on-1 video call, talk through email, or build a personalized workout plan. https://ioanacozma.setmore.com/ ----------------- Timestamps Intro 00:00 Mistake #1: The Useless Butt Squeeze 00:41 Mistake #2: Letting Your Knees Cave In 01:32 Mistake #3: Not Squatting Low Enough (or Going Too Low Without Control) 02:32 Mistake #4: Lifting your heels off the ground 04:01 Mistake #5: Leaning Too Far Forward 04:42