The squat is a king (or queen) among exercises. It works multiple muscle groups, strengthens your core, and improves overall fitness. But like any exercise, proper form is crucial to prevent injuries and maximize benefits. Here are some common squat mistakes and how to fix them:
Mistake #1: Knee Cave-In
- What it looks like: Your knees track inwards as you squat, putting strain on your knee joints.
- Why it’s wrong: This can lead to pain and instability in the knees.
- How to fix it: Focus on “screwing your feet” into the ground as you squat. This means pushing your toes outwards slightly, aligning your knees with your feet.
Mistake #2: Butt Wink
- What it looks like: Your lower back rounds excessively as you reach the bottom of the squat.
- Why it’s wrong: This puts stress on your spine and can lead to lower back pain.
- How to fix it: Engage your core before you squat and maintain a neutral spine throughout the movement. Imagine pushing your hips back as if sitting in a chair.
Mistake #3: Depth Deficit
- What it looks like: You don’t squat low enough, barely bending your knees.
- Why it’s wrong: This doesn’t fully engage the major muscle groups targeted by squats.
- How to fix it: Aim to squat down until your thighs are parallel to the ground (or lower if comfortable). If you struggle with depth, focus on improving your ankle mobility through stretches.
Mistake #4: Head Out of Position
- What it looks like: Your head juts forward or looks down excessively during the squat.
- Why it’s wrong: This throws your body out of alignment and can affect your balance.
- How to fix it: Keep your head in line with your spine, looking straight ahead throughout the squat.
Mistake #5: Heels Lifting Off the Ground
- What it looks like: Your heels come off the ground as you squat down.
- Why it’s wrong: This shifts your weight forward and reduces the effectiveness of the exercise.
- How to fix it: Focus on pushing through your entire foot, keeping your heels firmly planted on the ground during the entire squat.
Mastering the Squat:
By focusing on proper form and addressing these common mistakes, you can ensure your squats are safe, effective, and build the strength and power you desire. Remember, start with lighter weights and gradually increase as your form improves. If you have any concerns about squatting with proper form, consult a certified personal trainer for personalized guidance.
Happy squatting!