6 Signs Your Squat Needs Work

Last updated September 2026

Squat every day.

Don’t skip leg day.

Squats are king.

Squats are mega trendy these days, and any time something gets popular, there are a lot of amateurs.

There are endless YouTube videos to watch, Instagram accounts to follow, and articles to read that can help you learn a great squat.

But how do you know if your squat needs work? A lot of people start by asking what they should be sore from, so let’s answer that first.

Here are 6 red flags that you might need more technique work.

1. Only your quads are sore, and your glutes feel nothing

Good squats build your quads, glutes and adductors (the muscles of your groin and inner thigh) together.

The day after squatting, it’s normal for your quads to be the sorest. But you should also feel your glutes and inner thighs. If your quads are wrecked and your glutes never feel a thing, you’re probably cutting your depth short or letting your knees do all the work.

How sore you get depends on your squat style, too. A high-bar or front squat leans more on the quads. The low-bar squat we teach at Seriously Strong shares the load more with the hips.

2. Your knees hurt

Muscle soreness is normal. Joint pain isn’t. If your knees ache during or after squats, it usually means your knees are taking the load instead of the muscles around them.

Two common culprits: knees caving inward on the way up, and starting the squat by shoving your knees forward with no hip movement at all. Good squats push the knees out in line with your toes and sit the hips back and down at the same time.

Film your squat from the side and the front. If your knees are the first and only thing to move when you descend, or they cave in as you stand up, you’ve found the problem.

If your knees move at the same time your hips move back, and they track over your toes, you’re doing it right. For more, read Why Low Bar Squats Hurt Your Knees (and How to Fix It).

3. Your low back is sore

Your low back should definitely work hard in the squat, but it shouldn’t move much, if at all.

Low back soreness tells you one of two things. Either you’re squatting so deep that your lower spine is rounding and losing stability, or your squat turns into a good morning on the way up.

Both of these are bad.

Don’t squat so low that you lose tightness in your lower back, and don’t let your hips rise faster than your chest.

Check out our video on how deep you should squat, and read Why Low Bar Squats Hurt Your Low Back.

4. You deadlift a lot more than you squat

Most people deadlift more than they squat, but usually only by about 10–15%.

Everyone I know who squats well only deadlifts a little more.

If your deadlift max is more than 20% higher than your squat max, you’ve got some work to do.

5. You squat a lot more than you deadlift

I know this seems contradictory after the last point, but hear me out.

Everyone agrees on what makes a deadlift a complete rep: the bar starts on the ground and finishes with the lifter standing tall.

Almost nobody agrees on what makes a full-range-of-motion squat.

Check out this squat to see a world-record squat that most people would say isn’t close to deep enough.

Check out this squat to see one most people would call ass-to-grass get red-lighted in competition (judged not deep enough).

If you squat more than you deadlift, it’s probably because you aren’t squatting deep enough. In powerlifting, a legal squat means the crease of your hip drops below the top of your knee.

6. No one compliments your squat

Good squats are right up there with unicorns and perfectly poured beers.

They’re majestic, and people notice.

If there are people around and you’re squatting well, at some point someone will say something.

It doesn’t matter how much weight is on the bar. When a squat is done right, it’s a beautiful thing, and anyone with a good squat will let you know.

Is it normal for my quads to hurt after squats?

Yes. Quad soreness a day or two after squatting is normal delayed-onset muscle soreness, especially after new exercises, deeper squats or more volume than usual. It fades within a few days and gets milder as your body adapts.

What’s not normal: sharp pain, pain in the knee joint itself, pain that gets worse over several days, or swelling. If you have any of those, back off and get it checked by a doctor or physical therapist.

What should I do?

If any of these red flags popped up, it’s time to work on your squat.

• Pay attention to where you feel the work, both during the set and the next day.
• Film your squats from the side and front, and compare them to good examples.
• Lower the weight until your technique is consistent, then build back up.

We’ve collected everything from form to squat variations into one guide. Check out The Serious Guide to the Low Bar Squat for more, and The 4 Components of a Perfect Low Bar Squat for a technique checklist.

Frequently asked questions

Why are my inner thighs sore after squats?

Your adductors (inner thigh muscles) work hard in the squat, especially deep squats and wider stances. Sore inner thighs are a normal sign they were trained.

Why don’t I feel squats in my glutes?

Usually because of limited depth or a very upright, knee-dominant squat. Squatting a bit deeper and letting your hips move back as you descend will get your glutes working more.

Should my hamstrings be sore after squats?

Not much. Your hamstrings help stabilize the squat, but studies show squats don’t build much hamstring muscle. Train them directly with Romanian deadlifts, good mornings and leg curls.

How long does soreness after squats last?

Typically 1 to 3 days, and usually worst on day two. Light movement, like walking or an easy warm-up, can help it feel better.

Want a coach to watch your squat and tell you exactly what to fix? Book a free strategy session at our Tallahassee, St. Petersburg, or Tampa gym.