4 Common Squat Mistakes You Should Avoid


Do you keep in mind when you might do an ideal squat?

It’s unlikely…since you have been in all probability nonetheless a baby.

As we grow old, most of us discover it onerous to do squats with out making at the very least one massive mistake. This is principally because of developmental modifications, but additionally to our sedentary lifestyle.

Learn methods to squat correctly so that you don’t miss out on key advantages of your exercise program.

Proper squats…

  • Strengthen your legs, glutes, and plenty of different muscle tissues
  • Improve your decrease physique mobility
  • Keep your bones and joints healthy

“Bad” squats…

  • Don’t activate the correct muscle tissues on the correct depth
  • Put extra stress on ligaments and joints
  • Increase danger of harm

Don’t fear, by the tip of this text you’ll know precisely methods to do a squat correctly and also you’ll never skip leg day once more. You’ll additionally be taught tips that may make it easier to keep away from squat errors and proper your squat kind.

Set up earlier than you squat:

  1. Find a foot stance that feels greatest for you. Pointing your toes barely outwards helps some, however holding them parallel is ok, too.
  2. Tense your abs like somebody is about to punch you.
  3. Look straight forward and stand tall!

Mistake #1 – Starting from the knees

Very usually the very first thing folks do once they need to squat is bend the knees. Not solely does that make a correct squat unimaginable, it additionally locations plenty of pointless stress on the knees.

woman doing squat wrong by bending at the knees first


woman doing a proper squat


  • When you start the squat, suppose “sit back” not “bend at the knees”
  • Move your butt backwards as you descend and really feel the weight shifting to your heels


“Sit back” – earlier than you start to decrease your self, suppose “sit back”. You can follow this with a chair (with out sitting on it). Make a really managed descent and contact the seat of the chair earlier than getting up. Once you grasp this, you are able to do body weight or weighted squats with out a chair.

Mistake #2 – Letting your knees go inward

You would possibly discover your knees “caving in” the deeper you squat. This would possibly make it easier to get decrease, however it places an excessive amount of stress in your knees.

knees going inward during a squat


woman squatting with knees out


  • As you descend, attempt to “push” your knees barely outward
  • Your knee caps ought to be going through the identical path as your toes. Make positive your knees are usually not bending in; they need to be straight above your ft

Your knees are usually not caving in, however you need to activate your glutes extra?

The “knees out” tip will also be helpful if you’re attempting to activate your glutes extra. Try utilizing a band round your knees; it’s a good way to really feel your glutes work tougher within the squat.

However, in case your knees hassle you even once you squat correctly, try this workout that is very easy on the knees.

Mistake #3 – Hunching your again

The extra you focus in your decrease physique in squats, the better the possibility your kind will undergo someplace within the higher physique. Many work environments trigger rigidity within the higher again and shoulders. Becoming conscious of your posture may also help you modify this.

woman hunching back during a squat


woman doing a proper squat


  • Look straight forward, don’t look down
  • Open your chest and chill out your shoulders
  • Put your fingers straight out in entrance of you. If they fall towards your knees as you squat down, that implies that your again is rounded


Holding a dumbbell or one thing comparable in opposition to your chest would possibly assist. Try to squat holding the article near your chest. If you discover that the underside of the dumbbell is shifting away out of your chest as you go down, you might be in all probability leaning ahead an excessive amount of.

If not one of the above helps, use help – maintain onto a door body and squat down whereas holding your higher physique as upright as it may be. Practice holding the right place at numerous heights to get extra steady and cozy. Don’t surrender – experiment and follow till you’re feeling assured sufficient to attempt the identical place with out help.

Mistake #4 – Lifting your heels off the ground

Standing up from a squat ought to be “powered” by a heel drive. In different phrases, urgent your heels into the bottom ensures the correct muscle activation and steadiness for a correct squat.

woman lifting heels of the floor while doing a squat


woman doing a proper squat


  • Keep your heels on the ground
  • “Push” out of your heels as you go up
  • If you possibly can’t do a squat with out placing your weight in your toes, take the time to work in your mobility (particularly in your ankles)

How deep do you have to squat?

Your hips ought to go decrease than your knees, however a deep squat requires extra mobility. It’s nice if you are able to do it with good kind. If not, squat as little as you possibly can whereas sustaining correct kind. A very good indicator is the arch of your decrease again. If your decrease again begins to arch excessively at a sure height, don’t go any decrease.

Squats are the inspiration of many exercise applications. Hopefully you’re feeling rather more assured about doing them now.

Don’t overlook to change it up, attempt some squat variations as properly.


Check your kind:

  • “Sit back” – make sure that to maneuver your butt backward, don’t simply bend your knees
  • Be cautious to maintain your knees in step with your toes, don’t allow them to collapse
  • Don’t overlook about your higher physique – look straight forward and don’t spherical your again

Most importantly – discover the motion…

  • Try to note what feels completely different once you change one thing like your foot stance or the place of your knees…
  • Experiment with tips and don’t hesitate to make use of help (equivalent to a door body for higher physique assist) should you want it
  • It takes plenty of follow to change into extra conscious of how you progress, however it’s value it

If you expertise difficulties performing a correct squat – take your time to work on mobility and follow, follow… it would repay. It could appear boring to focus in your weak spot, however keep in mind – weak spot is the place your largest potential lies!



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