Form Mistakes Guide

Squat FormMistakes Guide

Learn to identify and fix the most common squat mistakes. Master proper form to maximize results and prevent injuries.

squats Performance Insights

Data-driven insights from thousands of squats analyses

Form Errors
0%
8%

of users make mistakes

Injury Risk
0%
15%

from poor form

Improvement
3x
25%

better results with AI

Fix Time
2-4wks
12%

to correct habits

Most Common Mistakes

Analysis of 10,000+ Squat attempts

23%
Form & Technique85

Poor Form & Technique

Breathing Technique72

Improper Breathing Technique

Range of Motion68

Limited Range of Motion

Progression61

Incorrect Progression

Cave (Valgus Collapse)71

Knee Cave (Valgus Collapse)

Improvement Timeline

Average user progress with AI coaching

+82%
Day 185

Initial error rate

Week 162

Awareness building

Week 241

Form correction

Week 325

Habit formation

Week 415

Mastery level

Poor Form & Technique
high • 85%

Incorrect body positioning and movement patterns

high severity
85% frequency
Click to expand →
Improper Breathing Technique
medium • 72%

Holding breath or incorrect breathing patterns

medium severity
72% frequency
Click to expand →
Limited Range of Motion
medium • 68%

Not completing full movement patterns

medium severity
68% frequency
Click to expand →
Incorrect Progression
high • 61%

Advancing too quickly or using inappropriate modifications

high severity
61% frequency
Click to expand →
Knee Cave (Valgus Collapse)
high • 71%

Knees collapsing inward during squat movement

high severity
71% frequency
Click to expand →
Excessive Forward Lean
medium • 58%

Torso leaning too far forward during descent

medium severity
58% frequency
Click to expand →

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