Squats are a fundamental exercise for building strength and toning the lower body. However, common mistakes can lead to injury and reduce effectiveness. Here are seven common mistakes to avoid when doing squats:
1. Not Squatting Deep Enough
To engage the glutes and hamstrings fully, aim to squat until your thighs are parallel to the floor or lower.
2. Knees Moving Inward
Ensure your knees track over your toes throughout the movement. Knees caving in can lead to knee pain and injury.
3. Heels Lifting Off the Ground
Keep your heels grounded to maintain stability and engage the posterior chain effectively.
4. Leaning Forward
Avoid excessive forward lean by keeping your chest up and shoulders back. This helps protect your lower back.
5. Using Too Much Weight
Start with a manageable weight and focus on form. Gradually increase the weight as you become more comfortable with the movement.
6. Incorrect Foot Placement
Place your feet shoulder-width apart or slightly wider, with toes pointed slightly outward. This position provides a stable base and proper alignment.
7. Not Engaging the Core
Engage your core muscles to maintain stability and protect your spine throughout the squat.
Correct Squat Form:
- Stand: Feet shoulder-width apart, toes slightly pointed out.
- Lower: Push your hips back and bend your knees, lowering your body until your thighs are parallel to the floor.
- Rise: Push through your heels to return to the starting position, keeping your core engaged and chest up.
By avoiding these common mistakes and focusing on proper form, you can maximize the benefits of squats and reduce the risk of injury.