Feet too far forward — sliding squat
Hips shoot back excessively; knees barely bend — not a real squat.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Squat · Lower Body
Smith Machine Squat
Coaching cues
- Feet slightly forward of the bar — bar path is fixed
- Descend to parallel or below; chest tall
- Knees track over toes; drive through whole foot
- Full lockout at the top — engage glutes
Common faults 2
Knee valgus on the drive
Fixed bar path masks poor knee tracking.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗