Squat 101: How to do squats correctly and avoid errors (2023)

The squatillas are a common body exercise that you will find in most exercise programs.If done correctly, they can be super beneficial for their aptitude, but many people do not know how to make squats correctly.

Most of us find it difficult to dosquatillaswithout making at least a big mistake.This is mainly due to oursedentary lifestyle.

But it is important to have a physical aptitude of squatillas, and research shows that there is a basic way to perform squats that reduce the risk of injuries and support the progress of physical aptitude.(1)The squatillas are "fundamental movements necessary to improve sports performance, reduce the risk of injuries and support physical activity throughout life."

So how to know if you have an adequate squat form?

Right squats ...

  • Strengthens your legs, buttocks and many other muscles
  • Improve your body mobility at the bottom of the bodyand sports performance(2)
  • Keep your bones and healthy joints

"Bad" squatillas ...

  • Do not activate correct muscles with adequate intensity
  • Put additional stress in ligaments and joints
  • Increase the risk of injury

ByAt the end of this article, you will know exactly how to make a squat correctly andNever jump the leg dayAgain.You will also learn advice that will help avoid squat errors and correct their squat form.

Squat 101: How to do squats correctly and avoid errors (1)


The squats areaExercise of the lower part of the bodyWhere The movement itself is an essential part of daily activities, such as sitting and lifting.(3)You can make the body weight version, without additional resistance (also called squats of body weight or air squats) or with weights such as a bar (the front squats and rear squats are variations of the squat of the bar).

OsQat exercise is directed mainlyThighs (quadriceps and hamstrings) and buttocks.However, the strength and stability of the nucleus, the mobility of the ankle, the back muscles, the calves and other factors play an important role in the exercise.

Common reasons for Exercise Errors on CuclillasInclude muscle weakness or tension and joint instability or immobility.(4)If you are making mistakes, practice your squats by applying the following tips to correct your shape and strengthen the bottom of the body.

Did you know?

(Video) SQUATS- 7 MISTAKES |DEEP INFO|(7 गलतिया स्क्वाट्स के दौरान)

An excellent way to develop the muscular force of the legs is to design a training creator with the Adidas training application.Attach specific areas and choose the level of difficulty and equipment.

Configure for a good squat form:

  1. Find a standing posture that is better for you.Appointing a little fingers of the feet helps some, but keeping them in parallel is also good.If you are not sure of what is better, begin to separate the width of the shoulders and point about 15 degrees.
  2. Ten your abdomen as if someone was about to hit you.
  3. Look forward and standing!

Error No. 1 - Starting from the knees

Often the first thing people do when they want to squattheirKnees.This not only makes it impossible for the right squats, but also puts a lot of unnecessary stress on the knees.

Squat 101: How to do squats correctly and avoid errors (2)


Squat 101: How to do squats correctly and avoid errors (3)


  • When the squat begins, think about "sitting", not "bend your knees.".
  • Move the butt while lowering the hips towards the floor and feels the weight change in the heels.


"Sit" - before starting to bow, think about "sitting."You can practice it with a chair (without sitting on it).Make a very controlled descent and play the seat seat before getting up.This, you can do body weight or heavy chair -Steadillas free.To see a right squat form in action, continue along withThis exercise routine in Adidas training application.

Error No. 2 - Let the knees in

You can notice your "yield" knees, the deeper it is put on snoop.This can help you go down, but put a lot of stress on your knees.

Squat 101: How to do squats correctly and avoid errors (4)


Squat 101: How to do squats correctly and avoid errors (5)


  • When you go down, try to "push" the knees a little
  • Their knees must be looking at the same direction as the fingers of the feet.It is clear that their knees do not bend inside;They must be directly on their feet.

Do you want to activate your buttocks more?

The "knee outward" tip can also be useful if you are trying to activate your buttocks more.Try to use a band around the knees;It is an excellent way to feel that their buttocks work more in the squats.

However, if your knees bother you even when you put on the snack correctly, take a looktraining that is very easy for knees.

(Video) Squats for Beginners: How to Squat Correctly | Fit Tak

Error #3 - Burring your back

The more you concentrate at the bottom of the body in the squats, the greater the possibilities of suffering somewhere from the upper body.Many work environments cause tension in the back and shoulders.To change that.

Squat 101: How to do squats correctly and avoid errors (6)


Squat 101: How to do squats correctly and avoid errors (7)

(Video) How To Do SQUATS FOR BEGINNERS | Correct Form & Mechanics | STEP BY STEP GUIDE


  • Look forward, don't look down
  • Open your chest and relax your shoulders
  • Put your hands directly in front of you.If they fall towards the knees while they are shown, that means that their back is rounded


in front.

If none of this helps, use assistance- Keep the door frame and crouch, keeping the upper body as vertical as possible.To keep the correct position at several heights to become more stable and comfortable.Do not give up, try to practice until you feel safe enough to try the same position without help.

Error #4 - Raising the floor heels

The elevation of a squat must be "fed" by a unit of the heel.In other words, pressing the heels on the ground ensures the correct activation and muscle balance for an adequate squat.

Squat 101: How to do squats correctly and avoid errors (8)


Squat 101: How to do squats correctly and avoid errors (9)


  • Keep your heels on the floor
  • "Pushes" your heels like youraiseupto stay.
  • If you can't make a squat without putting your weight on your foot fingers, stop the time to work on your mobility (especially ankles)

How deep you should squat?

Their hips must go lower than the knees, but deep squats require additional mobility.It's great if you can do it in good shape.diminish.

(Video) The Real Reason Why you are Squatting WRONG !!

The squatillas are the basis of many exercise programs.With these tips,youhe mustFeel much safer when doingCorrectionnow.

Don't forget to change, try a littleVariations in squattingwhat's more.

The squatillas are the basis of many exercise programs.I hope you feel much safer to do it now.

Don't forget to change, try a littleVariations in squattingwhat's more.


Verify your form:

  • "Feel", sure to move the butt back, not just bend the knees
  • Be careful to keep your knees aligned with the fingers of your feet, do not let them fall
  • Do not forget the upper body: look forward and not between the back

The most important thing: explore the movement ...

  • Try to notice what is different when something like your permanent posture or the position of your knees changes ...
  • Try tips and do not hesitate to use assistance (as a door frame for support from the top of the body) if you need it
  • A lot of practice is needed to be more aware of how you move, but it is worth it

If you have difficulty performing appropriate squats (reserve the time to work in mobility and practice, practice ... this will be rewarded. It may seem boring to focus on your weakness, but remember, weakness is where your greatest potential is!


(Video) How To Get A Huge Squat With Perfect Technique (Fix Mistakes)

Hana MedvesekWith experience in physiotherapy, Hana firmly believes that the movement is medicine.She likes to run, lift weights and try simple and healthy recipes.See all Hana Medvesk publications


What are some common errors when doing squats? ›

Common mistakes to avoid while doing squats
  • Never skip the warm up.
  • Initiate the movement from the hip, not the knee.
  • Knees should not cross the toe.
  • Always do a complete squat, never a partial one.
  • Avoid butt wink.
  • Don't obsess over your toes.
  • The 'always exhale on exertion' rule doesn't apply here.
Sep 15, 2020

What are 5 technique points for squats? ›

Here are 5 key points to remember for performing a perfect squat.
  • Squat Tip #1: Chest Up Shoulders Back. ...
  • Squat Tip #2: Sit Back. ...
  • Squat Tip #3: Don't Let Your Knees Buckle. ...
  • Squat Tip #4 Squat Equal to or Below Parallel. ...
  • Squat Tip # 5: Accelerate Out of the Hole. ...
  • Fix Your Squat Warmup:
Oct 8, 2014

What are the 5 biggest workout mistakes? ›

7 Common Workout Mistakes To Avoid
  • Overtraining. ...
  • Using improper form. ...
  • Not warming up … or cooling down. ...
  • Sticking to the same workout. ...
  • Skipping strength training. ...
  • Not stretching out. ...
  • Not taking time to rest and recover.
Feb 27, 2018

What is the most important part of squatting? ›

The most crucial movement in a squat is maintaining a neutral or slightly extended spine as you lower down. Once your lower back rounds into flexion (think of a nice curvy C), your form breaks, and there is a very dangerous load on your lower back and muscles.

How do you know if you're doing squats wrong? ›

3 Signs You're Doing Squats All Wrong
  1. By Genevieve Cunningham. Squats. ...
  2. You Feel Pain in Your Lower Back. When you do squats, you're supposed to feel the strain in your legs. ...
  3. Your Weight is in Your Toes. When you do a squat, the weight of your body is supposed to be settled into your heels. ...
  4. You Never Feel Sore.

Why can I not do squats correctly? ›

02/4​If you can't squat down- Your muscles are stiff. While performing squats you have to push your hips out and squat down, while keeping your spine neutral and thighs parallel to the ground. In case you are finding it difficult to go down, then it might be because your hips muscles are not that flexible.

What two factors affect squat? ›

As previously mentioned, main factors of Squat are: Existing water depth, • Vessel's speed through the water, • Vessel's block coefficient (Cb) • Steaming in shallow and restricted or unrestricted waters.

What should I focus on when doing squats? ›

It's important to start with your hips back, and not by bending your knees. 5) As you squat down, focus on keeping your knees in line with your feet. Many new lifters need to focus on pushing their knees out so they track with their feet.

What is the fastest way to improve squats? ›

14 Tips for Improving Your Back Squat
  1. START WITH LOW WEIGHT. Whenever you are looking to improve your back squat form with strength training, it's best that you lower the amount of weight you use at first. ...
  2. HAVE A SPOTTER. ...
  3. GET LOWER. ...
  4. LOOK UP. ...
  5. ADD A BOX. ...
Jul 17, 2020

How to do a squat for seniors? ›

Stand tall with your feet about hip-width apart, toes pointing forward, and arms bent comfortably at your sides. Keeping your eyes forward and heels planted, push your hips back and bend your knees to lower into a squat that's comfortable for you. At the same time, bring your hands together in front of your chest.

How many squats should a beginner start with? ›

If you're new to doing squats, aim for 3 sets of 12-15 reps of at least one type of squat. Practicing a few days a week is a great place to start. Below, we've mapped out the basic squat and three variations of it so you can get to work.

What are 2 unsafe exercises? ›

Potentially harmful exercises include bouncing while stretching, standing toe-touches, full squats, straight-legged sit-ups and double leg raises. Wear appropriate protective gear and make sure your sporting equipment (including shoes) is well maintained.

What is the hardest workout to do in the world? ›

The pistol squat—or single-leg squat—might just be one of the hardest exercises you'll ever do. It not only requires strength, but also flexibility and balance.

What are 5 risky exercises to avoid? ›

Top 5 Risky Exercises to Avoid at the Gym
  • Behind-the-Head Lat Pull-Down. ...
  • The Barbell Upright Row. ...
  • The Overloaded Leg Press. ...
  • The Smith Machine Squat. ...
  • The Lazy Cardio Machine. ...
  • Exercise Safely with UltraSlide.

Why is it important to do squats correctly? ›

Squats burn calories and might help you lose weight. They also lower your chances of injuring your knees and ankles. As you exercise, the movement strengthens your tendons, bones, and ligaments around the leg muscles. It takes some of the weight off your knees and ankles.

Why do squats not get easier? ›

Squats become more complicated when they get heavier, precisely because they're such an important and powerful exercise: Since just about every body part gets incorporated into the lift, they all need to work in concert to move a heavy bar up and down. This is not easy.

What is the most important part of a squat? ›

The most crucial movement in a squat is maintaining a neutral or slightly extended spine as you lower down. Once your lower back rounds into flexion (think of a nice curvy C), your form breaks, and there is a very dangerous load on your lower back and muscles.


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