Squat Fault Fixes: Posture‑First Cues that Stick (Squat University inspired)

Author: Anthony Nitti · November 8, 2025

Squat faults are rarely about effort. They are usually about positions you cannot hold under load. This page gives you posture first cues, quick tests, and simple drills so the fix sticks when the weight gets heavy.

Publisher and Founding Editor

Anthony Nitti, Founder and Founding Editor of EZMUSCLE

EZMUSCLE publishes posture led strength and performance education built for real schedules. Editorial standards prioritise evidence informed decisions, repeatable setups, and coaching that reduces injury risk while still driving visible progress. Learn more at anthonynitti.com.

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The Big Idea

Most squat faults are not moral failures. They are a mismatch between the positions you need and the positions you can control. Fixes stick when you reduce the problem to one variable, test it, cue it, then reload it.

Posture first, performance always. Small position wins compound into safer strength and visible results.

One rule that prevents endless tinkering

Pick the simplest change that improves your rep quality today, then keep that change for two weeks before adding anything else. Motor learning research supports simple, external cues and less constant feedback for better retention.

The EZMUSCLE Framework

Assess

Posture scan, breathing screen, ankle and hip checks, and a light squat video from the side and front.

Align

Ribs stacked over pelvis, neutral head and neck, foot tripod, brace on exhale.

Load

Compound lifts with smart variations, tempo, pauses, and progressive overload that respects form.

Support

Short sessions, simple protein habits, sleep basics, and walking for recovery.

Track

Weekly check ins with one metric: best set quality at a given load or a given rep target.

Fault fixes that stick

Use this order: quick test, one cue, one drill, then a variation that makes the cue easier to keep.

Heels pop up

Common drivers: limited ankle dorsiflexion, foot tripod collapse, stance too narrow.

Quick test: knee to wall ankle test. Compare sides.

Cue: keep the whole foot heavy, drive the floor away.

Drill: tempo goblet squat with a 3 second descent, stop before the heels lift.

Variation: heel wedge or weightlifting shoes while you build ankle capacity.

Knees cave in

Common drivers: foot collapse, hip adduction and internal rotation under load, stance mismatch.

Quick test: bodyweight squat with a mini band above the knees, watch the knees and arches.

Cue: spread the floor with your feet while keeping the big toe down.

Drill: split squat or step down to build single leg control.

Variation: box squat to a consistent target while you retrain tracking.

Butt wink or loss of pelvis control at depth

Common drivers: hip flexion limit, depth beyond current control, brace loss.

Quick test: pause squat at the deepest position you can keep stable.

Cue: ribs stacked, exhale then brace, sit between hips.

Drill: pin squat or tempo squat to your best stable depth.

Variation: front squat or goblet squat to encourage upright torso and control.

Too much forward lean

Common drivers: ankle limitation, torso or hip segment ratios, bar position choice, brace issues.

Quick test: compare squat with a heel wedge versus flat shoes.

Cue: chest stays tall because ribs stay stacked, not because you crank the neck.

Drill: pause at mid range, then stand up keeping pressure midfoot.

Variation: high bar or safety bar squat to reduce the forward pull.

Hip shift to one side

Common drivers: asymmetry in ankle or hip range, stance width mismatch, foot pressure bias.

Quick test: goblet squat facing a wall, watch if you drift.

Cue: even pressure on both feet, knees track over the second toe.

Drill: lateral step down and split squat on the weaker side.

Variation: tempo goblet squat until symmetry improves, then reload barbell.

Depth stalls early

Common drivers: ankle or hip range limits, fear or brace loss, stance too narrow.

Quick test: try the same squat with arms overhead, see what changes.

Cue: inhale, brace, then sit between hips with control.

Drill: assisted deep squat hold with breathing, 3 sets of 20 to 30 seconds.

Variation: goblet squat or counterbalance squat to build depth control.

Progress example (8 weeks)

Weeks 1 to 2: pick one fault, pick one cue, use goblet or tempo squats to lock the pattern
Weeks 3 to 4: add a barbell variation that makes the cue easier, keep load moderate
Weeks 5 to 6: increase load slowly, keep pauses or tempo for the first work set
Weeks 7 to 8: reduce the training wheels, keep the same cue, and test a clean top set

Your weekly win is one clean set at a slightly higher load, or the same load with better depth and control.

Cues that stick, not just cues that sound good

Use external cues first

Cues that reference the environment often perform better than cues that make you micromanage body parts. Example: drive the floor away rather than extend the knees.

Reduce cue count

One cue per training block. If you add five cues, your brain picks none when the weight is heavy.

Test and retest

A cue is only real if it changes a rep today. If nothing changes, change the cue or change the variation.

Free eBook: The Posture Advantage

Want the full posture led system behind your squat, deadlift, and pressing setup. Download the free eBook The Posture Advantage by Anthony Nitti.

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Why EZMUSCLE

Assessment led programming that fixes posture faults before loading heavier.

Short, focused sessions tailored to busy professionals.

Weekly progress tracking with simple nutrition habits, no extreme rules.

Coaching lineage rooted in athletics, physio principles, and real client results.

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We screen posture, breathing, and movement positions, then build the plan around your week.

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FAQs

Do I need perfect depth

No. Use the deepest position you can control with a stable pelvis and a consistent bar path. Then build range and tolerance over time.

Should my knees always stay out

Knee position is context. The goal is stable tracking that matches your foot pressure and your stance. Some movement is normal. If form breaks down under load, reduce load and rebuild control.

Are shoes or heel wedges cheating

They are tools. They can reduce the demand on ankle dorsiflexion while you build the capacity you need.

How fast should I change technique

Keep the same cue for at least two weeks. Motor learning improves when you repeat a simple target and avoid constant changes.

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Educational content only. If you have severe or worsening symptoms, seek assessment from a qualified health professional.

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