How To Squat Properly: 3 Mistakes Harming Your Lower Back (FIX THESE!)

Of the common squat injuries, the lower back comes up as the most frequent site of injury. However, this doesn’t mean that the squat is a dangerous exercise, because it’s not. But this does mean that you need to pay careful consideration to your squat form, as there’s a few common squat exercise form mistakes that people make with it that can contribute to lower back pain and injury overtime. In this video I’ll go through exactly what those squat mistakes are and how to fix them so that you can improve your squat, avoid injury and build up stronger, pain free squats.

The first squat exercise form mistake you’re making is something called butt wink. Research seems to indicate that this subtle rounding of the lumbar spine is associated with spinal disc injuries and can become problematic over time. Most individuals experience this butt wink due to ankle mobility issues. And if you do struggle with ankle mobility, what you’ll want to do is incorporate daily ankle mobility stretches and before you squat.

Also, some “quick fixes” to your squat form:

1) Use a wider stance as this will enable you to squat deeper with less ankle mobility.

And

2) Invest in lifting shoes as these provide a heel lift which helps with your ankle mobility.

The next crucial mistake you’re making with your squats is something termed as the “good morning squat”, which is when the hips shoot up and rise at a much faster rate than the chest does. This is problematic because it increases the lumbar forces and shear stress experienced at the spine. To address this, you need to focus on keeping that chest upright during the ascent and ensuring that your hips aren’t shooting back behind you. If you struggle with this, then this likely has to do with both your motor coordination and a weakness in your quadriceps. To correct this, the best course of action would be to lighten the weight and start incorporating paused squats.
The last of the squat mistakes has to do with your breathing. Breathing in on the way down and breathing out on the way up is fine to do for most exercises that are less strenuous. But doing so when it comes to your more fatiguing sets of barbell squats is going to result in a ton of instability during the lift. Instead, you need to use a breathing technique that increases your intra-abdominal pressure. Take a big breath into your abdomen and then brace your core as if someone were about to punch your stomach. Then, keep bracing and hold this breath as you “go underwater” descend and ascend during your rep, and then exhale and reset at the top position as you come out of the water.

Here’s the exact action plan you’ll want to take to improve your squat.

1. If you experience excessive butt wink at the bottom of your squat, test if it’s due to ankle mobility instructions. If it is, perform daily ankle mobility exercises and avoid deep heavy squats (go to parallel instead) until your mobility improves.
2. Avoid the “good morning” squat where the hips shoot back as you come up from the bottom of the squat. To correct this, incorporate paused squats and think about “driving the chest up” out of the bottom position as you squat.
3. During your heavier sets of barbell squats, you can protect your lower back and add more stability by raising your IAP with the “underwater” breathing analogy presented earlier.

By being aware of these key points as you’re squatting and implementing the necessary fixes for them, you’ll be able to both alleviate any lower back pain you may be experiencing when squatting and better protect your lower back from injury in the long run. And if you’re looking for a science-based plan that optimizes your exercises and all the various aspects of your program for you in an easy to follow manner such that you can quickly build strength and size as effectively and as safely as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:

LINK TO POWERLIFTING SHOES:

Filmed by: Bruno Martin Del Campo

MUSIC:

STUDIES:

INJURIES

SPINE

BUTT WINK

GOOD MORNING SQUAT

BREATHING

[JeremyEthier]

What other exercises are you struggling with the most? Comment below and I’ll start making some videos dedicated to them! Hope you enjoyed this one!

[yaybuddy]

The amount of attention to detail this man puts in his videos is something we should really appreciate more. From the research he does to the active info-graphics he displays while explaining everything. The fact that this info is free and easily accessible is something we take for granted. Just wanted to say thanks Jeremy, the hard work, professionalism, and effort you show has not gone unnoticed... at least by me it hasn’t.

[Blueskies]

Why are 99% of personal trainers not trained to think like this? There are far too many injuries from people working out with "personal trainers" or physical therapists, because the professionals don't know or aren't trained to this extent. Thanks so much for your content, much needed for everyone!

[rossi]

1:01 butt wink
4:30 hip rising too fast
6:58 breathing

[catstickler]

I'm thoroughly impressed by the level of value in this value. Referencing papers and showing how to compensate safely -- all great things I haven't seen many (or any) other fitness leaders talk about.

[grymmd]

The breathing before going underwater cue is phenomenal!

[Chriscs]

The "think like going underwater" breathing comparison was beautiful. Please keep using more such comparisons because they help us to memorise the correct form easier. Great job Jeremy

[DubNation]

Holy shit dude this channel is unbelievable. The fitness industry NEEDS more content like this please keep up this really helpful format.

[g_roy]

Probably the best back squat tuto I have ever seen in 32 years of workout 👍🏼👍🏼👍🏼

[LukeFaulkner]

0:14 Deadlift was laughing so hard it didn't bother showing up

[Syn]

Love the underwater breathing cue very helpful!

[inoghmia]

I really appreciate how he acknowledges anatomy has a significant effect on your mobility and can hinder you from performing some things.
As someone who did ballet where they literally violently twist your limbs to “the right position” to the point I got a back muscle injured by my teachers and couldn’t walk for 7months and more, this is really a nice change.

[BenOgorek]

Awesome video. Highlights:
3:44 Ankle Mobility stretches to reduce butt wink,
6:13 Pause Squats to avoid the "good morning" squat,
6:30 Cue "Drive your chest *up* as you come out of the bottom position, "
7:24 Breathing technique that increases intra-abdominal pressure

[GComparizon]

Hey man, I was starting to get lower backpain and I was wondering why. Now I know, thanks awesome timing.

[annavaloroso]

This video is amazing. Thank you so much. No yelling, no condescending comments, just science. So informative! I truly enjoy your style. Liked and followed. I struggle with the squat and this video is a game changer!!!

[Squats]

Like your presenting style, not shouting, not too fast, backed up with research, not self-obsessed. Thanks.

[weavers]

You made a lot of good points in this video! I personally don’t experience a lot of pain when I squat but these pointers are important to keep in mind!

[vex]

I'm studying to be a CPT and these videos genuinely teach me things I will use in the future with my clients. Thank you!

[Krjwzhr]

*sigh* time to get outta bed to see if my butt is winking

[juzerhamid]

This is such a thoroughly researched and relevant video! I was experiencing lower back pain while squatting and now I know why! Thanks a lot Jeremy!