Squats are a common lower-body exercise that you’ll find in most exercise programs. If done correctly, they can be very beneficial for your fitness – but many people don’t know how to do squats properly.
Most of us find it difficult to do so squat without making at least one fatal mistake. This is mainly due to sedentary lifestyle.
But it’s important to have good squatting form, and research shows that a basic way to perform squats reduces injury risk and supports fitness progression.(1) Squats are “essential movements necessary to improve athletic performance, reduce injury risk, and support lifelong physical activity.”
So how do you know if you have the right squat form?
- Strengthen your legs, glutes, and many other muscles
- Improve lower body movement and athletic performance(2)
- Keep your bones and joints healthy
Squatting “bad” …
- You don’t work the right muscles at the right intensity
- Put extra stress on your ligaments and joints
- Increased risk of injury
by By the end of this article you will know exactly how to do squats correctly and you will know it Don’t miss leg day repeatedly. You will also learn tips that will help you avoid squat mistakes and correct your squat form.
Proper squat form
squat a Lower body workout where The movement itself is an essential part of daily activities such as sitting and lifting.(3) You can perform the bodyweight version, without additional resistance (also called Bodyweight Squat or Air Squat), or with weights such as a barbell (front squat and back squat are variations of the Barbell Squat exercise).
The sMainly quat exercise goals Thighs (quadriceps and hamstrings) and glutes. However, core strength and stability, ankle mobility, back muscles, calf, and other factors play an important role when performing this exercise.
Common causes of squat exercises mistakes These include muscle weakness or tightness, and joint instability or movement.(4) If you find yourself making mistakes, practice your squat by applying the following tips to correct your shape and strengthen your lower body.
Did you know?
A great way to build leg muscle strength is to design a workout with the Workout Creator in the adidas Training app. Target specific areas, choose difficulty level and equipment.
Prepare for good squat form:
- Find a foot position that works for you. Pointing your toes a little outward helps, but it’s also a good idea to keep your toes parallel. If you’re not sure what’s best, start with your feet shoulder width apart and about 15 degrees outward.
- Tense your abdominal muscles as if someone is about to punch you.
- Look straight ahead and stand tall!
The first mistake – starting from the knees
Often the first thing people do when they want to squat is to bend over they knees. This not only makes a proper squat impossible, but it also puts a lot of unnecessary stress on the knees.
- When starting to squat, think of ‘sitting’, not ‘bending at the knees’.
- Slide your butt back as you lower your hips toward the floor, feeling the weight shift into your heels.
“Sit” – Before you start lowering yourself, think about “sit.” You can practice this with a chair (without sitting on it). Make a very controlled landing and touch the seat of the chair before getting up. Once you master this, you can do bodyweight squats or weights without a chair. To view the correct squat form in action, continue with This workout routine is on the adidas Training app.
Mistake #2 – letting your knees go inward
You may notice that your knees “crumble” the deeper you squat. It may help you drop, but it puts a lot of pressure on your knees.
- As you go down, try to “push” your knees out a little
- Your knee should face the same direction as your toes. Make sure that your knees do not bend inward; They should be directly above your feet.
Do you want to activate the gluteal muscles more?
The “knees” tip can also be helpful if you’re trying to activate your butt muscles more. Try using a strap around your knees. It’s a great way to feel your glutes work harder in a squat.
However, if your knees bother you even when you sit properly, check this out Very easy exercise on the knees.
The third mistake – arching your back
The more you focus on your lower body in a squatting position, the greater the chance that your body will suffer somewhere in the upper body. Many work environments cause tension in the upper back and shoulders. Knowing your posture can help you change that.
- Look straight ahead, don’t look down
- Open your chest and relax your shoulders
- Put your hands directly in front of you. If they fall toward your knees while you squat, your back is round
It may help to hold a dumbbell or something similar on your chest. Try to squat while keeping the object close to your chest. If you notice that the bottom of the dumbbells moves away from your chest as you descend, you are probably leaning forward a lot.
If none of the above helps, use the help Hold on to the door frame and sit down while keeping your upper body as straight as possible. Practice maintaining proper posture at different heights to become more stable and comfortable. Don’t give up – try and practice until you feel confident enough to try the same situation without help.
Mistake #4 – Lifting your heels off the ground
Standing from a squatting position should be “prompted” by the heel motor. In other words, pressing your heels to the floor ensures proper muscle activation and balance for proper squatting.
- Keep your heels on the floor
- “Push” off your heels like you back above to stand up.
- If you can’t do a squat without putting your weight on your toes, take the time to work on your movement (especially in your ankles)
How far should you squat?
Your hips should be lower than your knees, but a deep squat requires more movement. It’s great that you can do this so well. If not, squat as often as you can while maintaining proper form. A good indicator is the arch of your lower back. If your lower back begins to arch excessively at a certain height, do not go down any further.
Squats are the basis of many exercise programs. With these tips, You are should Feel more confident doing Squat properly Currently.
Don’t forget to switch it up, try some Squat variations like that.
Squats are the basis of many exercise programs. We hope you feel more confident about doing it now.
Don’t forget to switch it up, try some Squat variations like that.
Check your model:
- “Sitting” – make sure to move your buttocks back, and don’t just bend your knees
- Be careful to keep your knees parallel to your toes, and don’t let them collapse
- Don’t forget your upper body – look straight ahead and don’t twist your back
Most importantly – explore the movement …
- Try to notice how you feel differently when you change something like the position of your foot or the position of your knees…
- Try the tips and feel free to use help (like a door frame to support your upper body) if you need it
- It takes a lot of practice to become more aware of how you move, but it’s worth it
If you have difficulties performing a proper squat exercise – take your time to work on the mobility and practice, and practice…it will pay off. It may seem boring to focus on your weakness, but remember – weakness is where your greatest potential lies!