A firm bottom and slim legs – that’s probably every woman’s dream, right? And to achieve that, we need to eat healthy and exercise regularly. When was the last time you did a leg workout without at least one squat variation? Whether using bodyweight, barbells, kettlebells, etc., squats are undoubtedly one of the most effective exercises that every fitness enthusiast should know and master. But in order to benefit from the many advantages and get your body in top shape, correct execution is an absolute must. Although most people assume that they know the correct technique, there are many squatting mistakes that each of us has made at least once (or even more). So that you can get the most out of your workout, we have done some research for you and will explain to you below the most common squat mistakes and how you can fix them.
Why are squats so effective?
If you want to lose weight and tone your body, you should literally squat. Squats are one of the most effective basic exercises that should not be missing from any training plan. While squats are thought of as a lower body exercise, a variety of muscles from the lower and upper body are involved in performing different variations. Squats are also a great oneCrunches Alternativeand according to a study, just as effective as the classic plank. When it comes to calorie consumption, squats are also a real hit and, in addition to burning fat, they also promote muscle building.
These are the most common squatting mistakes that you should avoid
Just like with all other exercises, the same goes for squatsthe correct and clean technologya crucial role. So that you can proudly present your slim legs in summer, we will tell you belowmost common squats mistakesand how you can fix them.
Bend your knees inwards
Beginners in particular often let their knees fall inward when they squat. This is not only one of the most common, but also one of the most dangerous squatting mistakes you could make. When the knees buckle inward, the joints are placed in an unstable and unsafe position, which can lead to serious injuries. When performing, make sure your knees are facing the same direction and slightly outward throughout the movement. To fix this mistake, first do the squats with a resistance band around your knees. This won't make you stronger, but it will improve your coordination and prevent your knees from buckling.
Arched back is one of the most common squatting mistakes
The more you focus on your lower body when doing squats, the more likely your upper body form is to suffer. A hunched back is also one of the biggest squat mistakes that will hinder your results. It is particularly important that your back remains straight throughout the entire movement. This error occurs especially when you perform the squat with weights that are too heavy. A hunched back can not only lead to back pain, but also to serious injuries or even a herniated disc. So reduce the weight and make sure your back stays straight. The easiest way to do this is to push your chest slightly forward and pull in your stomach firmly.
Lift your heels off the floor
If you lift your heels off the floor when doing a squat, the whole exercise will be completely ineffective. This squat mistake shifts all of your weight forward, which in turn puts too much strain on your knees. In this case, you will probably need to adjust your foot position slightly. It could also be due to stiff ankles or tight calves and you should stretch before training. As you perform, focus on keeping your feet flat and firmly on the ground. And here's a little tip to fix this squat mistake - to keep your balance and stay more stable, stretch your hands forward.
You squat too deep or not deep enough
The deeper the squat, the more the leg and butt muscles are stressed. That's true, but only if done correctly. The following rule applies: try to squat low until you can maintain the correct form. However, there is no single correct position for squats, but it would be optimal if you create a 90 degree angle between your upper and lower leg. If you don't go down low enough, the training effect will be reduced. But if you haven't done any exercise for a long time, it's better to approach it slowly.
Squats Mistake: Not trying new squat variations
Do you train every day, do the squats correctly and still don't see any results? When was the last time you changed your exercise routine? Since our bodies get used to the stress very quickly, you should adjust your training plan every 4-6 weeks. To target different muscle groups and prevent plateaus, try different onesSquat variationsout of. For example, you could slightly increase the number of sets and reps or the weight. Fitness equipment such as kettlebells, dumbbells, barbells and resistance bands are also an excellent addition to any workout and ideal for building more muscle strength.
