Squats; Bodybuilding, fitness, CrossFit, or whatever it is called is one of the most valuable exercises for any sport. Contrary to popular belief, the squat, which effectively works the lower body area and is one of the most preferred movements in this respect, is not easy to apply.
Moreover, when done incorrectly, it can invite many injuries because different muscles are targeted incorrectly.
That’s why it’s important to do it correctly and focus on the right muscles. In this article, we have shared the tricks you need to ensure that you can squat correctly and properly.
How to Squat
If you want to squat at a professional level, you must first learn the logic of squatting. You should be aware of which muscles are activated when you squat and which muscles you are doing this exercise by drawing strength from.
For example, you should not forget that the main muscles targeted while performing the squat movement are the muscles in the hip area. Squatting and standing up with the power you get from your waist or legs will only return you as a waste of energy. And this move will go from a complex hip workout to just a leg workout.
Click to find out which muscles the squat exercise focuses on Which Muscles Does Squat Work?
Accordingly, you can follow the steps below for the most accurate squat movement you can apply.
- Stand upright with your feet slightly wider than shoulder-width apart.
- Point your toes slightly outward, facing forward.
- Make sure both your legs are in the same plane. One should not be ahead or behind the other. This upsets your balance.
- As you begin the movement, keep your neck, shoulders, and spine straight and look straight ahead.
- Slowly bend your knees, keeping your weight on your heels.
- Squat down until your hips are parallel to the floor.
- Make sure that your knees do not go past your toes in the squatting position.
- Press on your heels and rise with the power you get from your hips and return to the starting position.
Most Common Squat Mistakes
Knees Introversion
If the power is taken from the knees while doing the squat movement, it usually collapses inward. It means you did this exercise wrong. Don’t let your knees slump on takeoff and rise by taking your power from your hips. This can be difficult to achieve in the beginning. Therefore, you can use a resistance band to stabilize your knees.
Not Squatting Enough
It is very important to squat enough so that the hip muscles can be active and all the muscles can be worked. During the squat, the hips should be at least parallel to the floor. Going lower also helps work the inner thighs during takeoff. However, the hip should never stay higher than these positions. Otherwise, the strength and target will be only in the legs, which reduces the efficiency of the squat exercise.
Lifting Heels
One of the biggest mistakes made during the movement is to raise the heels in the air while in the squatting position. This causes both your body balance to be disturbed and the weight to be given to the lower legs. So it turns into a leg exercise again. For the weight to stay on the hips at all times, it is necessary not to lift the heels into the air, but to apply pressure to the heels.
Humbling the Spine
The position is very important in squat exercises. The shoulders, neck, head, and spine in the starting position must be straight. During the squat, the spine tends to arch outward most of the time. If the spine is humped, there may be a risk of injury as the load is placed on that area, and it also causes the movement to be performed incorrectly. Therefore, the straight position of the spine should be maintained during both squatting and rising.
Lifting the Hip Fast
Most athletes lift their hips too quickly, especially when performing the exercise at the beginner level. While this sudden movement creates the threat of injury, it also reduces the efficiency of the exercise. It is very important to wait about 1 – 2 seconds while in the squatting position and to move slowly both in the squat and in the rise to perform the squat in the best way.
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