What’s one common mistake men make when trying to increase their squat depth and how can it be corrected?

The Pervasive Problem: Sacrificing Form for Depth

For many men striving to hit impressive squat depths, a common and often overlooked pitfall is attempting to force the range of motion without addressing underlying mobility restrictions. Instead of achieving a deep, stable squat with a neutral spine, they compensate by excessively rounding their lower back (often called a “butt wink”) or by lifting their heels off the floor. This not only puts undue stress on the lumbar spine but also limits the activation of the glutes and hamstrings, rendering the exercise less effective and potentially increasing the risk of injury.

This compensatory movement pattern arises from the body’s attempt to find the path of least resistance. When a joint doesn’t have the necessary range of motion, other joints or segments of the spine will move excessively to allow the desired depth to be reached. In the context of the squat, the most frequent culprit is insufficient ankle dorsiflexion, meaning the shin cannot move far enough forward over the foot while the heel remains on the ground.

The Root Cause: Insufficient Ankle Dorsiflexion

Proper squat depth requires adequate mobility at the ankles, knees, and hips. However, ankle dorsiflexion—the ability to flex the foot upwards towards the shin—is often the primary limiting factor for men trying to squat deep. When ankle mobility is restricted, the knees cannot travel far enough forward without the heels lifting. To avoid falling backward, the body then compensates by tucking the pelvis under and rounding the lower back, shifting the center of gravity and creating the dreaded “butt wink.”

Tight calf muscles (gastrocnemius and soleus) are a major contributor to poor ankle dorsiflexion. Sedentary lifestyles, wearing shoes with elevated heels, and neglecting stretching can all exacerbate this tightness. Without the ability to drive the knees forward, the mechanics of a deep squat become compromised, leading to poor form and potential plateaus in strength and muscle development.

The Correction: Targeted Mobility and Technique

Correcting this common mistake requires a consistent and multi-faceted approach, focusing on improving ankle mobility and reinforcing proper movement patterns.

1. Ankle Mobility Drills

• Knee-to-Wall Dorsiflexion: Stand facing a wall, place one foot about 4-6 inches away. Keep your heel on the ground and drive your knee forward to touch the wall. If you can touch the wall, move your foot back a little further. Hold for a few seconds, repeat 10-15 times per side.
• Banded Ankle Mobilizations: Loop a resistance band around a stable object and then around your ankle, just above the foot. Step back to create tension. Drive your knee forward over your toes, allowing the band to pull your talus bone backward, improving joint glide.
• Calf Stretches: Incorporate static and dynamic stretches for your gastrocnemius (straight leg) and soleus (bent knee) muscles. Hold stretches for 20-30 seconds, 2-3 sets.

2. Elevated Heels Squats (Temporary Tool)

While working on ankle mobility, using weightlifting shoes with an elevated heel or placing small plates under your heels can temporarily improve squat depth by compensating for limited dorsiflexion. This allows you to practice the correct deep squat pattern and feel proper muscle activation without compromising your lower back. However, this should be a temporary aid while you actively improve your natural ankle mobility.

3. Focused Bracing and Core Stability

Even with good mobility, a strong, stable core is essential to maintain a neutral spine throughout the squat. Practice proper bracing techniques: take a deep breath into your belly, not just your chest, and brace your core as if preparing for a punch. This intra-abdominal pressure helps to stabilize the spine and prevent rounding.

4. Gradual Progression

Don’t rush the process. Start with bodyweight squats focusing on depth and form. Once you can consistently achieve a deep, pain-free squat with a neutral spine, gradually add weight. Film yourself squatting to objectively assess your form and identify any persistent issues.

Beyond the Ankles: Other Considerations

While ankle mobility is often the primary culprit, also consider hip mobility (specifically hip flexion and external rotation) and thoracic spine mobility. Tight hips can limit how deep you can go, while a stiff upper back can lead to excessive rounding under load. Incorporating hip flexor stretches, glute stretches, and thoracic extension drills can further support your squat depth journey.

Conclusion

The quest for greater squat depth shouldn’t come at the expense of proper form or spinal health. By identifying and correcting insufficient ankle dorsiflexion, men can unlock their full squatting potential, achieve true depth, and build a stronger, more resilient physique. Prioritize mobility, be patient with your progress, and focus on quality over quantity for lasting results in your squat performance.