Squat form: what to check on every rep

How to film it

One set, filmed so the whole movement stays in frame. A steady phone matters more than a perfect angle.

Common mistakes

1. Knees caving in

   On the way up, the knees drift toward each other instead of tracking over the toes.

   CueSpread the floor with your feet.

2. Heels coming up

   Weight shifts onto the toes and the heels lift, usually at the bottom.

   CueKeep the whole foot planted, weight mid-foot.

3. Hips rising first

   Out of the bottom the hips shoot up and the chest drops, turning the squat into a good morning.

   CueLead with your chest and drive your back into the bar.

4. Cutting depth

   The rep turns around well above parallel, often only as the weight gets heavy.

   CueSquat to a box at the depth you want until it's automatic.

5. Lower back rounding at the bottom

   The pelvis tucks under at the deepest point, a.k.a. butt wink.

   CueStop just above the point where your back starts to round.

6. Losing your brace

   The torso softens mid-rep and the bar path wobbles forward.

   CueBig breath into the belly before every rep, hold it to the top.

What Formax shows you

Each rep gets its own band on the timeline, marked good, watch or fix, with a short note on what happened in that rep. Tap a rep to replay it.

General coaching information, not medical advice. If something hurts, stop and see a professional.