Goblet Squat — Form Analysis
Master foundational squatting with a single weight.
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Common Mistakes
Rounding the Lower Back
Allowing the lower back to round (lumbar flexion) at the bottom of the squat, often called 'butt wink,' places excessive shear stress on the lumbar spine. This significantly increases the risk of disc herniation and chronic lower back pain, especially under load.
Knees Caving In (Valgus Collapse)
When the knees collapse inward during the squat, it indicates weakness in the hip abductors and gluteus medius. This places undue stress on the medial collateral ligament (MCL) and patellofemoral joint, increasing the risk of knee pain and injury.
Heels Lifting Off the Ground
Lifting the heels off the ground during the squat indicates insufficient ankle dorsiflexion mobility or a lack of posterior chain engagement. This shifts weight forward onto the balls of the feet, compromising balance and placing excessive strain on the knees and quadriceps, reducing glute activation.
