Lower back pain when squatting? Causes and fixes
Published 5 October 2026 by TRACK AI Coach
Squats should work your legs and glutes, so an achy lower back afterwards is a sign that something in your technique needs fixing. Usually it’s one of a handful of form problems, and most are easy to correct once you know what to look for.
A safety note first: if the pain is sharp, spreads down your leg, comes with numbness or tingling, or lasts more than a few days, stop squatting and see a doctor or physiotherapist. This article is about the everyday ache that comes from technique, not about injuries.
1. Your back rounds at the bottom
As you sink into a deep squat, your pelvis can tuck under and your lower back round, sometimes called “butt wink”. A little is normal; a lot, especially with a weight on your back, strains your lower back. Go only as deep as you can with your back straight, brace your core before each rep, and work on your hip and ankle mobility so you can go deeper over time.
2. Your chest drops forward
If your chest tips forward until you’re folding over your knees, your lower back has to hold up your whole upper body. Keep your chest up and your eyes ahead. Holding a weight at your chest (a goblet squat) helps, because it pulls you upright. Stiff ankles often cause it, which brings us to the next one.
3. Your heels lift
When your heels come up, your weight moves onto your toes and your body leans forward to balance, which loads your back. Keep your whole foot down and push through your heels. If your ankles are stiff, stand a little wider with your toes turned out slightly, or put thin plates or a book under your heels while you work on your ankle mobility.
4. You lean back at the top
Pushing your hips forward and leaning back at the top of each rep squeezes your lower back. Finish each squat simply standing tall: ribs down, glutes squeezed, hips under your shoulders.
5. You don’t brace
Before you go down, breathe in and tighten your stomach as if you’re about to be poked. Hold that brace through the rep and breathe out as you stand. A braced trunk keeps your spine still while your hips and knees do the work.
6. Too heavy, too soon
Adding weight before your bodyweight squat is solid, or adding a lot at once, is a common cause of back strain. Master 3 sets of 15 to 20 good bodyweight squats first, then add weight slowly. See progressive overload at home.
Easier squats while you fix it
- Box squats: squat down to a chair or bench and stand back up. The box sets your depth, so you stop before your back rounds.
- Goblet squats with a light weight held at your chest, which keeps you upright.
- Wall sits: a wall sit trains your legs with your back supported.
- Glute bridges: a glute bridge strengthens your glutes, which help keep your pelvis in place.
Let the coach watch your back
Prop your phone side-on at about hip height: that’s the view where your back is visible. The TRACK AI coach calls out “Back rounding”, “Chest dropping” and “Heels lifting” the moment it sees them, so you can fix them mid-set. Read the squat form guide for the technique step by step, and use the squat counter to count your reps.