Squats are one of the best exercises when done correctly. Check out these six common squat mistakes and learn how to avoid them and get a better butt, a toned body, and a stronger body.
1. The Problem: Your shoulders and back are relaxed.
Without proper tension in your shoulders and back, the entire squat will fall apart. Not only will your back arch, you’ll lose control, and your ability to lift weight will decrease, but you’ll also increase your risk of injury, says CSCS strength coach Tony Gentilcore. Basically, your body forgets how to squat.
Solution:
Pull your shoulder blades down and close together. Gentilcore says this simple switch activates your core and prevents you from feeling sluggish. You will be surprised at how strong you feel.
By squeezing your shoulder blades together, you create a small shelf behind your shoulders that is perfect for placing a barbell. When you’re squatting (with the barbell behind your shoulders), focus on pulling the bar into that little ledge. This will help keep your shoulder blades taut throughout the movement, he says. 2. Problem: My knees are falling towards each other.
According to Gentilcore, if your knees are bent, it’s a sign that your outer thighs aren’t straining. And when your knees give way, the muscle imbalance gets even worse.
2. The Problem: Your knees fall toward each other.
Solution:
Anchoring your feet to the floor will go a long way in keeping your knees in the right position, he says. Assume a “tripod” position and make sure your weight is evenly distributed between your big toe, little toe, and heel.
Now imagine spreading the floor between your legs. Press your feet into the floor and push them out to the sides. You shouldn’t actually move your legs, but you should feel some tension in your lower back. That way, Gentilcore says, you won’t have to worry about your knees bending, and you’ll have a little more stability. 3. Problem: Never squat below a parallel position.
“There’s a big misconception that sub-parallel squats are bad for your knees.
This is completely wrong,” Gentilcore said. “If you don’t have knee problems, deep squats are perfectly healthy and can actually strengthen your knees. Additionally, deep squats work some of your glutes, while shallow squats don’t.”
3. The Problem: You never squat below parallel.
Solution:
Squat as low as you comfortably can. The ideal depth varies from woman to woman. But overall, Gentilcore says you should squat until the tops of your thighs are just below your knees.
Nick Tumminello, owner of Performance University and author of Strength Training for Fat Loss, says that when you feel comfortable and in control, you’re more likely to go deeper. Remember, squats never hurt. When you feel pain, your body tells you to change your ways.
4. Problem: You have only tried one type of squat.
According to Gentilcore, squats come in all shapes and sizes, just like the women who perform them. Back squats, front squats, goblet squats, plyometric squats, the list goes on. Solution: Combine variations for maximum results. Each type of squat has great benefits for your lower body, and each variation emphasizes different muscles, including your hamstrings and gluteus medius (lateral gluteus maximus).
Try a few variations each week to reap all the benefits, he says. To get a strong and toned butt, start with these 3 squats.
5- You do squats once a week.
According to Gentilcore, the less frequently you squat, the longer it will take to see results in both muscle gain and fat loss. Squats are incredibly efficient. It uses more muscles and burns more calories than any other movement.
The solution is to do squats 2-3 times a week. To find the right middle ground between undertraining and overtraining, try performing squats two to three times a week, he says. Some days, you only lift heavy weights a few times. On any given day, I lift about 12 times with a light weight. If you add a third day in there, try a different squat variation, he says.
6. Problem: My knees extend far past my toes.
The more the knee extends than the toes, the more stress is placed on the knee joint. If your knees are sensitive, it can lead to injury, Tumminello says.
Solution:
Try to keep your knees in line with your toes. It’s perfectly fine for your knees to extend an inch or two in front of your toes, but focusing on keeping your knees behind your toes will prevent them from going too far forward, he says. “Ideally, your hips should move back as much as your knees move forward,” Gentilcore says.
