For Coaches: Spotting Common Squat Faults Fast
Updated: 24 hours ago
I grew up in the Philippines spending a lot of my childhood in swimming pools, and the lifeguards there taught me something about coaching long before I knew I'd be a coach. A good lifeguard doesn't watch every swimmer equally. They scan the water for a small set of patterns that mean trouble, and their eyes go straight to anything that breaks the pattern.
Coaching a squat in a group class works the same way. You're not studying one athlete frame by frame. You're scanning a room for a handful of recognizable faults, then choosing the one fix that'll make the biggest difference. The coaches who do this well are rarely the ones with the most words. They're the ones who see the problem first and say one thing about it. That skill can be learned, and I'm still sharpening it every week.
Below is my fault-by-fault guide, as it stands today, to the squat patterns you'll see most often in class, what usually causes them, and a single cue or adjustment for each. It applies to air squats, front squats, back squats and the bottom of wall balls and thrusters. Coaches with more years on the floor may prioritize differently, so take what fits your athletes.
IN THIS ARTICLE
Where to Stand and What to Watch First
Speed comes from position. Most squat faults show up clearly from two angles: the side and the front. From the side you see depth, torso angle, heel contact and bar path. From the front you see knee tracking, weight shift and symmetry. Standing at a 45-degree angle gives you a decent view of both, which is why I default to it when I'm scanning a group.
Watch in the same order every time. I check the feet first, then the knees, then the torso, then depth. A consistent order stops your eyes from getting pulled to the most dramatic movement in the room and missing the quiet fault that matters more. Watch at least two or three reps before you speak. The first rep of a set is often the worst, and some faults only show up as fatigue sets in.
Knees That Cave on the Way Up
The knees drifting inward, usually as the athlete drives out of the bottom, is the fault most coaches spot first. It often appears as the load gets heavier or the athlete gets tired, and it tends to come with the arches of the feet collapsing.
Common contributors include a stance that's too narrow or too wide for the athlete, weak control through the hips, and simply not knowing what "good" feels like. My first cue is external and simple: "Spread the floor" or "Push the floor apart with your feet." I've watched that one phrase fix a rep instantly for athletes who'd heard "knees out" many times without changing a thing. If it doesn't land, I ask them to keep their knees tracking in line with their toes. For persistent cases, a light band around the knees during warm-up sets can give useful feedback, but it's a teaching tool, not a permanent fix.
Small knee movement isn't an emergency. Some inward drift at heavy loads is common among strong lifters. What you want to catch is a large, sudden collapse, especially under load, and anyone who reports pain at the knee.
Heels That Lift and Weight That Drifts Forward
When the heels come off the floor, the athlete's balance point moves toward the toes and the whole squat gets unstable. You'll see it clearly from the side, and you'll often hear it as the athlete rocks back to recover.
This is frequently a range-of-motion issue at the ankle, but it can also be a balance habit. A quick check: ask the athlete to hold the bottom of an air squat for a few seconds. If they can find the position with a slightly wider stance and toes turned out a little, the fix may be stance. If not, a small plate under the heels or a weightlifting shoe can let them train a good pattern while they work on ankle mobility outside of class. My cue is "Whole foot" or "Pressure through the middle of the foot."
The Chest Drops and the Squat Becomes a Good Morning
In this fault the hips rise faster than the chest out of the bottom, the torso tips forward, and the back takes over a job the legs should be doing. It's common in front squats and at the bottom of wall balls, and it gets worse with fatigue.
I know this one from the inside. In my first years of CrossFit, my wall balls fell apart exactly like this late in workouts, and I didn't see it until a coach filmed me. Look at the first few inches of the drive. If the hips shoot up while the bar stays low, you've found it. Cues that work well include "Chest and hips rise together" and, for front squats, "Elbows up." Often the load is simply too heavy for the athlete's current position, and the most useful fix is five or ten percent less weight on the bar. Say that without apology. Lighter and upright beats heavier and folded.
Coach's cue: See it, name it, fix one thing, then watch the next rep.
Depth, the Bottom Position and the Pelvic Tuck
Shallow squats are easy to spot from the side: the hip crease stays above the top of the knee. In a class setting, first make sure the athlete knows the standard. Many people cut depth because nobody has ever shown them where it is. A target such as a medicine ball or box behind them can teach depth quickly.
The opposite concern is the pelvis tucking under at the very bottom, often called "butt wink." A small amount of pelvic movement at full depth is normal for many people, and I don't chase it in an air squat. I pay attention when it's large, when the athlete is under a heavy load, or when it comes with discomfort. In those cases I have the athlete squat to the depth where they can hold a neutral spine, brace harder before descending, and work on that range with lighter loads. Anyone reporting back pain should stop loading and speak with a physio or doctor.
Choosing the One Fix
Most athletes show more than one fault at once. The skill is choosing which one to address. I use a simple priority order: safety first, then position, then efficiency. A large knee collapse under a heavy bar beats a slightly shallow air squat. A heel rise that's throwing off balance beats a small stance preference.
Give one cue, then step back and watch the next rep or set. If it worked, tell the athlete specifically what improved. If it didn't, try a different cue for the same fault before switching to another fault. When I started coaching I'd fire three cues about three different problems in one set, and all I got back was a confused look. The athlete ends up with nothing. For persistent issues, suggest a few minutes of targeted work outside of class rather than a full rebuild in the middle of the workout.
Train Your Eyes Like You Train Your Athletes
Spotting faults fast is a skill, and like any skill it improves with deliberate practice. Film a few of your athletes with their permission, watch in slow motion, and check whether you saw in real time what the video shows. I still do this, because I'm still learning. Some weeks I'm humbled by what I missed. Over a few weeks you'll notice your eye getting quicker and your cues getting shorter.
Your athletes will feel the difference, even if they never know why. And if some of them want more focused strength, gymnastics or engine work than a class can offer, individual programming can fill that gap. If you want to talk through coaching approaches, or you're unsure how to point an athlete toward the right support, send me a message and let's find the right fit.
Your turn. I'm still learning as a coach too. If you run this differently in your gym, share it in the comments below. I read every one and would love to learn from you. If it was useful, tap the heart so more coaches find it.
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Coach Fritz Bautista · Head Coach, ATHLETESPHERE
CrossFit Level 2 Trainer (CF-L2) ✓ · CrossFit Programming Certificate · MBA · Digital Marketing Certified · Coaching athletes from all walks of life online
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