5 popular mistakes we make when doing squats

Squats are one of the best exercises for the buttocks and thighs. It perfectly strengthens the muscles of the legs, back and abs, and can be found in almost every workout. However, despite its simplicity, we very often make mistakes that we do not even pay attention to. And for nothing, because incorrect technique increases the risk of injury and reduces the effectiveness of training. Now we will analyze the typical mistakes we make when squatting.

Natalia Darashevich

fitness trainer, nutritionist

Shows how to squat correctly.

Důležité! Until you learn to squat correctly, do not take additional weights. This will only reinforce your mistakes, and the risk to your joint health will multiply.

Incorrect mechanics

When performing the exercise, start by bending at the hips, not at the knees. Make sure that your knees do not extend beyond the foot, otherwise most of the load will be transferred to the quadriceps. This can cause you to injure your knee joints and your glutes will work less than they should.

Incorrect depth

Squatting should be done up to parallel with the floor. This way, the muscles get the proper load and the joints stay healthy. In incomplete squats, the muscles of the back of the thigh are not worked. And squats that are too deep can cause knee pain and improper load distribution when lifting.

Knee misalignment

Make sure your knees are pointing in the same direction as your toes. By bringing your knees together or apart when performing, you risk injury and redistribute the load to the inner thigh. We remind you that the exercise is necessary to pump the buttocks and the back of the thighs.

Rounding the back

When squatting, it is important to keep your posture straight. Otherwise, you will overload the lower back, and the target muscles of the buttocks will not work.

Improper head position

When performing a squat, look straight ahead, your jaw should be parallel to the floor. Rotating your head while performing the exercise can lead to loss of balance. And lifting your head upwards can lead to a strong bend in the lower back and, as a result, injury.

For more information on how to squat correctly, see the video.

The number of repetitions and tempo are of course important. But never forget about technique, because for a good result you need accuracy and correctness of execution.

Mistakes are made not only in squats. Read here what other exercises we often make mistakes in.