Trying to Squat Deeper? Learn What May Be Stopping You

Back in April, we threw down at our first-ever Back Squat Competition. Shoutout to everyone who showed up and crushed it. Every single person hit a new personal record! How cool is that?

Now that the PRs are in the books, you might be thinking, “How can I squat deeper next time?”

That’s a question we hear all the time. If you feel like you’re hitting an invisible wall in your squat depth, you’re not alone. It usually comes down to two sneaky culprits: tight joints and poor coordination. Sometimes your hips or ankles just don’t have the mobility yet. Other times, your muscles aren’t firing in sync to let you drop lower safely.

But this is normal. It happens to everyone. And we’ve seen it all.

The good news is, you can absolutely improve both your flexibility and your control over time. Let’s break down what’s holding you back and show you exactly how to work on it.

The Flexibility Factor

Ever feel like there’s an invisible wall stopping you from squatting deeper? Chances are, your flexibility is the culprit. Don’t worry, it’s fixable. And you’re definitely not the only one dealing with it. Let’s break down what’s holding you back and how to work through it.

Ankles: Small Hinges, Big Deal

Your ankles are like tiny hinges that make or break your squat depth. If they’re stiff, you’ll probably notice your heels popping up or your knees caving in.

Quick Check: Stand with your foot about 4 inches from a wall. Can you touch your knee to the wall without lifting your heel? If not, your ankles are holding you back.

Quick Fix: Start with simple calf stretches or ankle circles. You can also wear squat shoes or put your heels on small plates to help you stay stable while you build more flexibility.

Hips: Unlock Your Squat

Tight hips mess with your squat depth and can lead to that annoying “butt wink” at the bottom.

Quick Check: Lie on your back and pull one knee to your chest. Does the other leg lift off the ground? Yep, tight hips.

Quick Fix: Add hip stretches like pigeon pose or seated hip rotations to your warm-up. Side-to-side movements like Cossack squats or lateral monkey walks can help too.

Tight Quads and Hips = Stuck Knees

Stiff quads and tight hips can make your knees feel locked up in a squat and stop you halfway down.

Your Move: Get into the habit of stretching your quads a few times a day. Standing thigh stretches or gentle kneeling stretches (like reverse Nordic curls) are solid options.

Upper Back: Stand Tall, Squat Better

A tight upper back can mess up your squat form, making you lean forward too much.

Your Fix: Try foam rolling your upper back or adding cat-cow stretches to your routine. Some gentle hands-and-knees rotations can also help loosen things up.

The Coordination Challenge

Ever watch someone drop into a deep squat and think, “Why can’t I do that?” It’s not just strength and flexibility that matter. Sometimes, it’s all about coordination.

Squatting is like a mini dance. Your ankles, knees, hips, and upper body all have to move in sync. If one part misses a beat, the whole movement feels off.

What’s Actually Going On?

Your ankles need enough mobility to let your knees shift forward while your hips move back. If your ankles are stiff, your heels might pop up or your knees might cave in—and you’ll feel wobbly, like you’re trying to balance on tiptoes.

Tight hips or weak side-hip muscles? That can make your knees collapse inward (a.k.a. the dreaded knee cave). It’s awkward, it doesn’t feel great, and it’s rough on your knees.

And don’t forget your upper body. If your core and back aren’t strong enough, your chest will tip too far forward, turning your squat into more of a bow than a strong, upright shape.

Common Coordination Problems (and How to Fix Them)

• Heels popping up or improper weight shifting: If the heels are lifting and it’s not a flexibility issue, then we recommend reducing the weight and slowing the squat down so you are really feeling what's going on. Practice using a "tripod foot” by putting equal pressure on your big toe, pinky toe, and heel.

• Knees caving in: Add a light band around the knees to force yourself to think about what your knees are doing as you squat. Also try slow motion squat to slow things down and think about what's going on.

• Leaning too far forward: Sometimes this is okay, especially in people with very long legs relative to their torso. But for when it isn't… Try looking up. Sometimes this can help. Where the head goes, the body will follow. Also try using less weight and learning to really push with the legs rather than your back.

Easy Wins for Better Squat Control

• Use a mirror. Watch your form. You’ll spot those knees caving or heels popping right away.

• Record yourself. It’s a game-changer. You’ll catch things you missed while moving.

• Slow it down. Lower into your squat for 3-5 seconds, pause, and come back up. This builds control and awareness.

• Try single-leg work. Split squats and balance drills help find and fix your weak spots.

• Struggling with stiff ankles? Elevate your heels or wear lifters to squat deeper while working on your ankle mobility.

Coordination is a skill you build with practice. Every squat you do helps lock in those small details. Stick with it, and soon you’ll be the one squatting deep.

What to Do Next?

You’ve worked on flexibility. You’ve tackled your coordination. Now it’s time to put it all together and start squatting deeper, safer, and stronger.

A few things to keep in mind:

Squats are powerful, but if your form is off, they can also lead to injuries. That’s why it’s worth taking the time to get it right. Don’t rush it. Trust the process, stay patient, and keep practicing.

With the right mindset and a little grit, you’ll get there.

Slow Down to Speed Up Your Progress

If you’re rushing your squats, you’re missing out on results. Squats aren’t a race. Slowing down helps you stay in control and shows where you might be cutting corners.

Here’s how to get it right:

• Descent: Take a full 3 seconds to lower into your squat. Yep, actually count it out—“1 Mississippi, 2 Mississippi, 3 Mississippi.”

• Pause: Hold the bottom for 2 seconds. Don’t collapse. Keep your core tight and your glutes working.

• Ascent: Push up with control. No bouncing, no shortcuts. Think about driving the floor away from you.

Pro tip: Use a chair or yoga block as a depth checkpoint. Tap it lightly at the bottom (don’t sit!) to keep your form consistent.

Slowing down feels tough at first, but stick with it. You’ll see the payoff when your squats get stronger and deeper.

Partner Up with a Form Whisperer

Even superheroes need a sidekick. Our coaches at Dirty Water Fitness are trained to spot the little things you might miss, like wobbly knees or tight ankles that are holding you back.

One of our members felt stuck on his squats for months. After a quick form check, we realized his ankles were the real problem. Two weeks of ankle mobility drills and a few raised-heel squats later, and boom. Depth unlocked.

Want to see what’s holding you back? Book a free personal training consultation with a coach. We’ll be able to give you feedback you can use right away.

Track Like a Scientist

Progress only happens when you keep tabs on it. Here’s how to make tracking simple:

• Watch yourself: Take videos of your squats. Compare your hip height against a fixed point, like a squat rack pin.

• Set a marker: Put a light kettlebell where your hips should hit. As you get stronger, aim to tap it lightly each rep.

• Journal it: After each session, rate your squat from 1 to 5 (1 = “meh,” 5 = “I own this squat”). Look for patterns over time.

And remember, squat depth isn’t one-size-fits-all. For some, “5” means hips below knees. For others, it’s thighs parallel. Both are wins.

Make It Yours

Every body is different. Find what works for you.

Feet wider than shoulder width? Awesome. That helps with hip mobility.
Knees aching? Try goblet squats instead of back squats. The front load helps you stay upright and aligned.

If you want to dial it in, spend two weeks testing different squat variations and see what feels best:

• Cossack squats loosen up tight hips.

• Box squats help you build depth and confidence.

• Banded squats fire up those glutes.

Your squat should work for you, not against you. Let’s find the version that helps you feel strong and steady.

Keep It Simple, Squatter

Progress isn’t always a straight line. Some days you’ll feel unstoppable. Other days, your hips will say, “Not today.” That’s normal.

Celebrate the little wins:

• Holding your squat for one more second

• Feeling less strain in your lower back

• Trying a new squat variation

Listen, adjust, repeat. And when in doubt, grab a coach. We’ve got your back (and your hips, knees, and ankles). Click here for a free personal training consultation.

Keep working for those inches. Your next squat PR is closer than you realize. See you at the rack!