Many workout routines include squats, and for a good reason. When done right, squats are great for toning your lower body muscles and helping you get in shape while you are losing weight. Squats especially target your backside, and they are among the best exercises for firming up that area of your body. However, many people make some very common mistakes when doing squats and don't even realize it.
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For the most part, doing squats incorrectly means you are making a lot of effort, but not experiencing the results you should. In some cases, making mistakes while doing squats may lead to pain and/or injuries. We discuss some of these common mistakes below, as well as tips for doing squats the right way.
Here are some common mistakes made when doing squats and how to fix them:
Squat Mistake #1: Relaxing your shoulders and back
How to fix:
Pull your shoulder blades down and together. This engages your core and helps you feel more balanced and in control of your body. It also makes you feel stronger.
Squat Mistake #2: Not controlling your knees
How to fix:
This is a sign that you’re lacking strength in your outer thighs, but you can fix this by “anchoring” your feet to the floor.
First, make sure your weight is evenly distributed under your big toe, little toe, and heel. Then imagine pushing your feet firmly into the ground and out to the sides. You should feel tension in your hips and a better sense of stability while doing your squats.
Squat Mistake #3: Not squatting deeply enough
How to fix:
Contrary to what many people believe, squatting deeply is not bad for your knees, and can make your knees stronger. As well, deeper squats are even more beneficial for toning your glutes.
Try squatting as low as you comfortably can. Your ideal squat should take you to where the top surface of your thigh is just below your knee. However, as long as you feel comfortable and in control, you can go into a lower squat, just as long as it doesn’t hurt.
Squat Mistake #4: Extending your knees too far past your toes
How to fix:
This is different than squatting deeply (see above). Instead, this mistake involves pushing your knees out too far over your toes when squatting, which can stress on your knee joints. It can also cause knee injuries.
When squatting, make sure you keep your knees in line with your toes. Don’t worry if your knees extend a little bit in front of your toes though. Work on keeping them behind your toes as much as possible. When doing an ideal squat, you should move your hips backwards enough so you don’t push your knees out too far.
Whether you have met your weight loss goal or you are still losing weight, doing squats the right way will help you achieve a leaner, stronger body. Get ready to look as good as you feel!
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