What is a key indicator that a back squat is being performed incorrectly?

The identification of excessive knee-flexion dominance during a back squat serves as a key indicator of incorrect performance. A well-executed back squat should engage not only the knees but also the hips and lower back, contributing to a balanced movement pattern. When the movement becomes excessively focused on knee flexion—where the knees move forward significantly in relation to the hips—there's a risk of improper alignment leading to strain on the knee joint and inadequate engagement of the posterior chain muscles, such as the glutes and hamstrings.

This can result in an inefficient squat that may not only compromise strength development but also increase the likelihood of injury. Proper technique requires a coordinated effort where the hips descend back while maintaining alignment with the knees to ensure a stable and effective squatting pattern. The other indicators, such as knees aligning over toes and maintaining a neutral spine, reflect elements of proper form, while the vertical movement of the bar is crucial for stability and balance. Focusing on all these aspects helps in executing a safe and effective squat.