What to do if you struggle with squats?

Author: Trever Howell DVM  |  Last update: Saturday, March 29, 2025

How to improve your squat form
  1. Start from a strong squatting position. ...
  2. Squat with assistance to start. ...
  3. Engage your core. ...
  4. Keep your chest tall. ...
  5. Drive your knees out. ...
  6. Take your squats up a notch. ...
  7. Improve your ankle mobility. ...
  8. Improve hip mobility for better squatting.

Why do I struggle with squats so much?

There are a few reasons why people struggle to squat properly - Poor ankle mobility, poor hip mobility, poor spinal mobility and poor motor skills. In this article we'll cover how to fix these issues and learn to squat properly.

Why is it difficult for me to do squats?

​If you can't squat down- Your muscles are stiff

In case you are finding it difficult to go down, then it might be because your hips muscles are not that flexible. It can be due to multiple reasons like lack of physical activity or sitting all day long on a chair.

Why am I so weak at squats?

You're Working Out With Poor Squat Techniques

Often, the issue is related to improper techniques, such as incorrect depth, alignment, or grip strength, causing inefficient force transfer. Muscle imbalance, where one muscle group overpowers the other, also leads to a feeling of weakness.

Why can't some people squat?

You Might: Have Tight Hips

But if you can only manage shallow squats, lack of flexibility and mobility in your hips may be to blame. "Tight hips can hinder the depth of your squats and also lead to poor form," McLaughlin says.

Can’t Squat Deeply? Here’s How to Fix It...

Do squats get easier over time?

As your quads, hips and knees get stronger through practice, you may find over time that you can squat deeper and with less knee pain. Check in with yourself every four weeks to see how far you've come.

How do I get stronger at squats?

Goal: Increase lower body strength and introduce external resistance to squats.
  1. Frequency: 3 times per week.
  2. Exercises: Goblet Squats: 3 sets of 8-10 reps. Deadlifts (using dumbbells or kettlebells): 3 sets of 8-10 reps. Step-ups: 3 sets of 10 reps per leg. Romanian Deadlifts: 3 sets of 8-10 reps.

What muscles are weak if you can't squat?

Gluteus Medius

The gluteus medius is a muscle on the lateral side of your glute near your hip. If it is weak, it can affect hip, knee and low-back function. If you squat and your knees turn inward, you may have a weak gluteus medius. “Often, we see runners with weak gluteus medius muscles,” Mueller said.

How to squat properly for beginners?

Nicole Campbell: To do a squat, stand with your feet slightly greater than shoulder-width apart and your toes pointing ahead. Slowly descend, bending through the hips, knees and ankles. Stop when your knees reach a 90-degree angle. Then return to the starting position.

How many squats should I do a day?

Whether or not 20 squats are enough for a day depends on your fitness level and goals. For beginners, doing 20 squats a day can be a great way to start building strength and endurance. However, if you are looking to see more significant results, you will need to gradually increase the number of squats you do over time.

Are deep squats bad for your knees?

A: No, deep squatting is not inherently bad for the knees.

Why am I not able to do squats properly?

Squats require a certain amount of flexibility. If your hips, hamstrings, or calves are tight, they can restrict your range of motion, making it difficult to achieve proper squat depth. Additionally, a lack of flexibility can also put strain on other muscles, potentially leading to injuries.

Why am I so bad at squatting?

Tight hips, ankles and calves, your limb and torso length, the arches of your feet, limb asymmetries, and weak glutes are all possible reasons that you may have trouble squatting with “textbook” form. Any combination of these factors would make it difficult for anyone to squat properly.

How can I make my squats more intense?

The simplest way to make bodyweight squats more challenging is to add a tempo, or timed counts to any portion of the movement, Noam Tamir, founder and CEO of TS Fitness, previously told Insider. For instance, you might count to five as you lower down to the bottom of the squat, or back up to standing.

Why do squats feel so difficult?

But it's actually a very complex movement.” Not only does it use around 200 muscles to perform a squat (that's around a third of all the muscles in your body), it also requires triple extension: that means you're bending through three joints – your hips, knees and ankles – at once.

How many times a week should I squat?

While training frequency will depend on the intensity of your workouts and recovery strategies, generally speaking one to three days a week of squatting will work for most people, add Ellis.

Is it normal to struggle with squats?

This is a common issue when squatting, and it often occurs because of weak glute muscles. To correct this issue, focus on pushing your knees out during the squat, engaging your glutes, and making sure your feet are properly positioned.

What will 30 squats a day do?

Squats are like sculptors for your glutes, hamstrings, and quads. Daily engagement with these exercises will progressively sculpt and define these muscle groups. Get ready to see a perkier backside, toned legs, and a more aesthetically pleasing overall physique.

Do squats reduce belly fat?

Belly fat poses significant health risks but can be tackled with indoor exercises like jumping rope, squats, lunges, mountain climbers, smart bikes, treadmills, and burpees. These activities can enhance cardiovascular health, muscle strength, and flexibility, while effectively burning calories and reducing belly fat.

How do you make squats easier for beginners?

How to improve your squat form
  1. Start from a strong squatting position. ...
  2. Squat with assistance to start. ...
  3. Engage your core. ...
  4. Keep your chest tall. ...
  5. Drive your knees out. ...
  6. Take your squats up a notch. ...
  7. Improve your ankle mobility. ...
  8. Improve hip mobility for better squatting.

Why do squats never get easier?

One of the major reasons for not breaking your squat plateau is an incorrect technique. The poor squat technique will take you so far, but as the load increases, weak areas will give way and form will deteriorate. For so many avid gym-goers, this is where the squat plateaus.

Previous article
Should I use clay mask before or after bath?
Next article
How long does it take for loose skin to go back to normal?