How to Fix Common Exercise Form Problems: A Troubleshooting Guide

Good form isn't just about looking correct—it's about moving safely and effectively. But when something's wrong, it's not always obvious what to fix. This guide covers the most common form problems and their solutions.

Squat Form Problems

Problem: Knees Caving Inward

What it looks like: Knees collapse toward each other, especially at the bottom or during the ascent.

Why it happens:

• Weak glutes (especially glute medius)
• Poor hip external rotation
• Stance too wide for your mobility
• Motor control issue

Fixes:

1. Cue "spread the floor": Push feet outward as you squat
2. Use a mini band: Place above knees for feedback
3. Strengthen glutes: Banded walks, clamshells, hip abduction
4. Narrow your stance: Match width to your mobility
5. Reduce weight: Build control before load

Problem: Excessive Forward Lean

What it looks like: Torso tips forward significantly, resembling a good morning.

Why it happens:

• Weak quads relative to posterior chain
• Limited ankle mobility
• Bar position (low bar leans more than high bar)
• Long femurs relative to torso

Fixes:

1. Build quad strength: Front squats, leg press, leg extensions
2. Improve ankle mobility: Calf stretches, ankle mobilizations
3. Try heel elevation: Squat shoes or plates under heels
4. Adjust bar position: High bar typically allows more upright torso
5. Widen stance slightly: Can help some people stay upright

Problem: Butt Wink (Pelvis Tucks Under)

What it looks like: Lower back rounds at the bottom of the squat as pelvis rotates posteriorly.

Why it happens:

• Going deeper than your mobility allows
• Hip flexor weakness
• Tight hamstrings
• Hip anatomy (some can't squat as deep)

Fixes:

1. Reduce depth: Only go as deep as you can maintain neutral spine
2. Widen stance and/or toe angle: Opens hips
3. Improve hip mobility: 90/90 stretches, hip capsule work
4. Strengthen hip flexors: They control the bottom position
5. Accept your anatomy: Not everyone can "ass to grass"

Problem: Heels Rising

What it looks like: Heels come off the floor during descent.

Why it happens:

• Limited ankle dorsiflexion
• Weight shifting too far forward
• Stance too narrow

Fixes:

1. Elevate heels: Squat shoes or plates
2. Improve ankle mobility: Banded mobilizations, calf stretching
3. Widen stance: Reduces ankle demand
4. Sit back more: Cue "push hips back"

Deadlift Form Problems

Problem: Lower Back Rounding

What it looks like: Lumbar spine flexes (rounds) during the lift, especially at the start.

Why it happens:

• Hips rising faster than shoulders
• Weak spinal erectors
• Starting with hips too low
• Weight too heavy

Fixes:

1. Set hips higher: Find the right starting position
2. Engage lats: "Protect your armpits" cue
3. Brace harder: Better core tension
4. Strengthen back: Rows, good mornings, back extensions
5. Reduce weight: Build technique first
6. Use touch-and-go carefully: Reset between reps when learning

Problem: Bar Drifting Away

What it looks like: Bar swings forward away from legs during lift.

Why it happens:

• Weak lats
• Not engaging upper back
• Starting with bar too far from shins

Fixes:

1. Start with bar over mid-foot: Touching shins
2. Engage lats: "Squeeze oranges in your armpits"
3. Push the floor away: Think leg press, not pulling
4. Strengthen lats: Rows, straight-arm pulldowns
5. Drag bar up legs: Wear long socks or pants

Problem: Lockout Issues (Hitching)

What it looks like: Struggling to lock out, using knee bounce, or ramping bar up thighs.

Why it happens:

• Weak glutes
• Weak back
• Bar got too far forward
• Fatigue

Fixes:

1. Strengthen glutes: Hip thrusts, glute bridges
2. Squeeze glutes hard at top: Drive hips through
3. Keep bar close: As discussed above
4. Add lockout-specific work: Block pulls, rack pulls

Bench Press Form Problems

Problem: Bar Path Drifts

What it looks like: Bar moves excessively toward face or feet instead of controlled diagonal path.

Why it happens:

• Inconsistent technique
• Muscle imbalances
• Fatigue
• Lack of practice

Fixes:

1. Practice the path: Touch lower chest, press to over shoulders
2. Use light weight: Groove the pattern
3. Video yourself: Watch bar path from the side
4. Strengthen weak points: Address imbalances

Problem: Excessive Arch

What it looks like: Extreme lower back arch that puts spine at risk.

Why it happens:

• Trying to reduce range of motion
• Learned from powerlifting videos
• Flexibility allowing excessive range

Fixes:

1. Keep ribs down: Maintain some core tension
2. Use leg drive correctly: Push with legs, not just arch harder
3. Remember your goals: Extreme arch is for powerlifting competition
4. Moderate arch is fine: Natural curve, not extreme

Problem: Shoulders Rolling Forward

What it looks like: Shoulder blades lose retraction during pressing.

Why it happens:

• Weak scapular stabilizers
• Not setting shoulders properly
• Going too heavy

Fixes:

1. Set shoulder blades first: Retract and depress before unracking
2. Keep them set: Drive into the bench throughout
3. Strengthen upper back: Rows, face pulls, rear delt work
4. Reduce weight: Build stability before load

Problem: Elbow Flare

What it looks like: Elbows point straight out at 90 degrees from torso.

Why it happens:

• Grip too wide
• Bar touching too high
• Not tucking intentionally

Fixes:

1. Narrow grip slightly: Inside the rings for most people
2. Touch lower on chest: Below nipple line
3. Cue "bend the bar": Creates external rotation
4. 45-75 degree elbow angle: Not 90, not fully tucked

Pull-Up/Row Form Problems

Problem: Using Momentum

What it looks like: Swinging, kipping, or jerking to complete reps.

Why it happens:

• Too weak for strict reps
• Bad habit
• Trying to do more reps than capable

Fixes:

1. Start from dead hang: No momentum from swing
2. Use assistance: Bands or machine
3. Do negatives: Slow eccentric builds strength
4. Accept fewer reps: Quality over quantity

Problem: Not Reaching Full Range

What it looks like: Partial reps—not going all the way down or up.

Why it happens:

• Fatigue
• Weakness in end ranges
• Chasing rep counts

Fixes:

1. Full extension at bottom: Dead hang on every rep
2. Chin over bar at top: Or chest to bar
3. Reduce load/reps: Complete range beats partial reps
4. Strengthen end ranges: Paused reps at top and bottom

Problem: Shoulders Rounding Forward (Rows)

What it looks like: Shoulders dump forward at the start, not initiating with scapulae.

Why it happens:

• Not engaging upper back first
• Weak scapular retractors
• Going too heavy

Fixes:

1. Retract first: Pull shoulder blades together before arms bend
2. Squeeze at top: Hold the contraction
3. Lighter weight: Feel the muscles work
4. Strengthen upper back: Face pulls, band pull-aparts

Overhead Press Form Problems

Problem: Excessive Back Lean

What it looks like: Leaning back significantly, turning it into an incline press.

Why it happens:

• Compensating for weak shoulders
• Weight too heavy
• Habit

Fixes:

1. Squeeze glutes: Creates pelvic stability
2. Brace core hard: Prevents hyperextension
3. Press straight up: Bar path should be vertical
4. Reduce weight: Build strict strength
5. Press with back against wall: Learn the feeling

Problem: Wrist Bent Back

What it looks like: Wrists hyperextended, supporting load in a bent position.

Why it happens:

• Grip position
• Wrist weakness or mobility
• Bad habit

Fixes:

1. Stack wrist over forearm: Straight line
2. Bar in palm heel: Not in fingers
3. Wrap thumb fully: Creates better support
4. Strengthen wrists: Wrist curls both directions

General Troubleshooting Process

Step 1: Identify the Problem

• Video yourself from multiple angles
• Compare to correct technique references
• Notice where form breaks down

Step 2: Determine the Cause

• Weakness?
• Mobility limitation?
• Motor control/technique issue?
• Weight too heavy?

Step 3: Apply the Fix

• Address the root cause
• Use appropriate cues
• Practice with reduced load

Step 4: Verify Improvement

• Video again
• Compare before/after
• Gradually add load back

When to Seek Help

Get professional assessment if:

• Pain accompanies the form problem
• Self-correction doesn't work
• Problem persists despite trying fixes
• You're unsure what's wrong
• History of injury in that area

The Bottom Line

Form problems usually have identifiable causes and fixes:

1. Video yourself: You can't fix what you can't see
2. Reduce load: Technical practice requires manageable weight
3. Address root causes: Mobility, strength, or motor control
4. Be patient: Technical improvement takes time
5. Seek help when needed: Coaches and PTs exist for a reason

Good form is a skill that develops with intentional practice, not just more reps.

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Struggling with a form problem you can't solve? Foundational Rehab can assess your movement and identify exactly what needs to change.