Fixing a high squat, where you struggle to achieve proper depth, can be addressed by focusing on several key areas. Here are some tips to help you improve your squat depth:

1. Mobility and flexibility: Work on improving your hip, ankle, and thoracic spine mobility. Restricted mobility in these areas can limit your ability to achieve a deep squat. Incorporate exercises and stretches that target these areas, such as hip flexor stretches, ankle mobility drills, and thoracic spine mobilization exercises.

1. Proper form and technique: Pay attention to your squat form and ensure you’re performing the movement correctly. Some key points to focus on include:

   – Feet positioning: Place your feet shoulder-width apart or slightly wider, with toes pointing slightly outward.

   – Core engagement: Brace your core and maintain a neutral spine throughout the movement.

   – Hip and knee alignment: Initiate the squat by pushing your hips back and bending your knees, ensuring that they track in line with your toes.

   – Depth control: Aim to lower yourself until your hips go below parallel or reach a point where your thighs are parallel to the ground.

   – Maintain balance: Keep your weight evenly distributed through your feet, with your heels firmly planted on the ground.

1. Gradual progression: If you’re struggling to achieve proper depth, start with a weight that allows you to perform the squat with good form and gradually increase the weight as your mobility and strength improve. Avoid trying to lift heavy weights before you have established proper form and depth.

1. Box squats or pause squats: Incorporate box squats or pause squats into your training routine. These variations involve squatting down to a box or pausing for a few seconds in the bottom position, which can help reinforce proper depth and control.

1. Strengthening weak muscles: Identify any specific muscle groups that may be limiting your squat depth and focus on strengthening them. Weaknesses in the hips, glutes, or core can contribute to difficulty in achieving a deep squat. Include exercises such as lunges, glute bridges, hip thrusts, and core strengthening exercises to target these areas.

1. Patience and consistency: Improving your squat depth takes time and consistent practice. Be patient, keep working on your mobility, technique, and strength, and gradually increase your range of motion over time.

Remember, it’s important to listen to your body, work within your limitations, and consult with a qualified fitness professional or strength coach for personalized guidance and support. They can assess your squat technique and provide specific recommendations to address any limitations you may have.