Right now squats are the be all and end all. They are currently saving bootys across the world and if your leg day doesn't involve squats I'm not sure you can even class it as leg day.
Ok enough of the jokes, let's get serious. I see a lot of squats in my gym but I rarely see good squats. Too many people are trying to run before they can walk. Squats are not as simple as they look, if you want to squat correctly that is. Here are 5 reasons your squats suck:
You have poor flexibility
If you have a job where you spend most of your day sitting down, the chances are you have poor mobility especially around the hips. In order to squat correctly you need decent flexibility. Spend time on the foam roller, hitting the legs and hips and spend time doing static stretches as well as mobility drills prior to squatting.
You are using too much weight
If you are trying to learn to squat then you need to be able to perform the exercise! If the weight is too heavy your primary concern will be to actually move the weight rather than focus on technique. Take some weight off and learn the movement pattern first.
Your heels come off of the floor
This can be a combination of poor ankle mobility, poor learning patterns or just not knowing how to squat. If you try putting some small plates under your feet this can be a very easy way to see if your ankle mobility is the problem. If so you can then work on that. Olympic lifting shoes will also help.
You are doing half squats
Drop the ego and drop the weight. Squat to parallel which is hips in line with knees FROM SIDE VIEWING!! I get people inboxing me asking me to assess their squat. As soon as I ask for a side angle view rarely are people hitting depth. You can only assess depth from the side and if it's not to at least parallel it's not a good squat.
You are gripping the bar too wide
You should aim to keep your grip as narrow as possible. Keeping the grip narrow will allow the back muscles to contract creating a nice shelf for the bar to rest on. If you have a wide grip then the back is not contracted and you have more chance of the chest caving in as you hit the bottom of the squat.
Try addressing these 5 tips on your way to a better skwaaat