Why Are Squats So Hard Reasons How To Improve

Squats are often hailed as one of the most effective full-body exercises, engaging the glutes, quads, hamstrings, core, and lower back. Yet many people find them unexpectedly difficult—sometimes painful or impossible to perform with proper form. If you’ve ever struggled to reach parallel, felt wobbly at the bottom, or experienced knee or back discomfort, you’re not alone. The challenge isn’t a sign of weakness; it’s often a signal that something in your biomechanics, mobility, or technique needs attention. Understanding why squats feel so hard is the first step toward mastering them.

Anatomy of the Squat: What Makes It Demanding?

The squat is a compound movement requiring coordination across multiple joints and muscle groups. At its core, a proper squat involves hip flexion, knee bending, ankle dorsiflexion, and spinal stability—all happening simultaneously under load. This complexity means that limitations in any one area can disrupt the entire movement pattern.

For instance, if your ankles lack mobility, your heels may lift off the ground. If your hips are tight, you might struggle to break parallel without rounding your lower back. And if your core isn’t engaged, your torso could pitch forward, placing undue stress on your knees and spine. Unlike isolated exercises, squats don’t allow weak links to hide. They expose imbalances and deficiencies quickly, which is why they feel so challenging for so many.

Tip: Record yourself squatting from the side. This simple visual check reveals issues like forward lean, heel lift, or excessive lumbar flexion.

Common Reasons Why Squats Feel So Hard

• Limited ankle mobility: Inability to dorsiflex restricts forward knee travel, forcing the body to compensate by lifting heels or leaning forward.
• Tight hip flexors or hamstrings: These muscles inhibit deep hip flexion, making it hard to sit back and down properly.
• Weaker posterior chain: Underdeveloped glutes and hamstrings shift workload to the quads and lower back, increasing fatigue and injury risk.
• Poor core stability: A weak or disengaged core leads to excessive forward lean or spinal rounding.
• Inadequate thoracic mobility: Stiffness in the upper back prevents an upright torso, especially in back squats.
• Improper foot positioning: Feet too narrow, too wide, or misaligned affect balance and joint loading.
• Fear or neuromuscular inhibition: Past injuries or lack of confidence can subconsciously limit depth or control.

“Squatting isn’t just a leg exercise—it’s a full-body coordination test. Most people fail not because they’re weak, but because their body doesn’t know how to move efficiently through the range.” — Dr. Kelly Starrett, Physical Therapist and Mobility Specialist

How to Improve Your Squat: A Step-by-Step Guide

Making squats easier isn’t about brute force. It’s about addressing root causes systematically. Follow this progression to build confidence, mobility, and strength.

1. Assess your current squat: Perform a bodyweight squat barefoot in front of a mirror. Note where you struggle—depth, balance, pain, or instability.
2. Improve ankle mobility: Use calf stretches against a wall and banded ankle mobilizations daily for 5–10 minutes.
3. Open up the hips: Incorporate lunges, pigeon pose, and seated hip internal rotation drills to increase flexibility.
4. Strengthen the posterior chain: Add glute bridges, Romanian deadlifts, and single-leg work to build supportive strength.
5. Brace your core: Practice diaphragmatic breathing and planks to enhance intra-abdominal pressure and spinal stability.
6. Practice box squats: Use a low bench or plyo box to learn depth control and proper hip hinge mechanics.
7. Gradually add load: Only introduce weights once bodyweight squats feel stable and pain-free.

Do’s and Don’ts of Squat Training

Do	Don't
Keep your chest up and spine neutral throughout	Round your lower back at the bottom of the squat
Drive through your whole foot—especially heels	Let your knees cave inward during ascent
Warm up with dynamic stretches and air squats	Jump straight into heavy back squats cold
Use tempo (e.g., 3-second descent) to build control	Rush through reps with poor form
Adjust stance width based on anatomy (not trends)	Force an extremely wide sumo stance if it causes hip pinching

Real Example: From Struggling to Stronger

Jamie, a 34-year-old office worker, avoided squats for years after feeling sharp knee pain during a fitness class. She assumed her knees were “bad.” After a movement assessment, her trainer identified two key issues: severely limited ankle dorsiflexion and underactive glutes. Her heels lifted during squats, shifting weight forward and straining her knees.

Her program started with wall ankle mobilizations and resistance band walks to activate her glutes. She practiced goblet squats holding a dumbbell close to her chest, which helped maintain an upright torso. Within six weeks, she achieved a full-depth bodyweight squat without pain. By week 12, she was performing barbell back squats with 70% of her body weight—something she never thought possible.

Tip: Hold a light weight at chest level during bodyweight squats. This counterbalance helps maintain posture and encourages deeper, safer movement.

Essential Tips for Long-Term Success

• Listen to pain: Discomfort in joints (not muscles) is a warning sign. Stop and reassess.
• Footwear matters: Flat-soled shoes or barefoot training improve stability and feedback.
• Progress gradually: Master bodyweight before adding load. Master tempo before increasing weight.
• Train consistency over intensity: Three focused squat sessions per week beat one brutal session monthly.
• Include unilateral work: Split squats and lunges correct imbalances and build confidence.

FAQ

Why do my knees hurt when I squat?

Knee pain during squats often stems from improper tracking (knees caving inward), excessive forward knee travel due to poor ankle mobility, or muscular imbalances. Strengthening the glutes and improving ankle flexibility usually resolves the issue. If pain persists, consult a physical therapist.

Can everyone achieve a deep squat?

Most people can achieve a deep, comfortable squat with proper training, but individual anatomy plays a role. Hip socket depth, femur length, and pelvic structure vary. The goal should be a safe, controlled squat within your natural range—not forcing depth at the expense of form.

How long does it take to get better at squats?

With consistent effort, noticeable improvements typically occur within 4–8 weeks. Mobility work yields quick gains, while strength adaptations take longer. Focus on daily micro-progressions rather than overnight transformation.

Checklist: How to Improve Your Squat in 30 Days

1. Perform ankle mobility drills daily (5 min)
2. Do 3 sets of 10 glute bridges, 3x/week
3. Practice bodyweight squats with a vertical shin focus, 3x/week
4. Hold a goblet squat at the bottom for 5 seconds, 3 reps, 3x/week
5. Record your squat weekly to track progress
6. Avoid loaded squats if form is compromised
7. Incorporate one set of walking lunges post-workout

Conclusion

Squats don’t have to be intimidating. Their difficulty often lies not in the exercise itself, but in unaddressed limitations that can be corrected with awareness and practice. Whether you're rehabbing an old injury, building strength, or simply aiming to move better, improving your squat has ripple effects across your entire fitness journey. It enhances balance, builds functional power, and boosts confidence in everyday movements—from climbing stairs to lifting groceries.

💬 Start today. Do five slow, mindful bodyweight squats with perfect form. That small act could be the foundation of a stronger, more resilient body. Share your progress or questions in the comments—we’re all learning together.