How to do squats properly: how do I know if I’m squatting correctly? be sure to do the movement well? Are your feet in the right position? Do you go low enough? Should you add weight? It’s important to followgood formto avoidinjuryand reap themuscular benefits of the squat.
When you learn how todo squats correctly, you can really get the most out of the movement and your workout! Sohow do you do proper squats? We’ll tell you everything you need to know to do squats correctly and avoid the most common mistakes!
In this article, Niketrainers.com.co will tell you:
How to do squats? 7 tips that change everything
Adopt a good squatting position.
Before performing your squat, you need to get intoa good squat position. For this, space your feet about shoulder width apart. There is no fixed rule for the exact positioning of your feet; it will vary according to anatomical differences.How to do squatsand position your feet correctly?
Typically they are pointed slightly outward rather than pointing straight ahead of you. Adapt their position according to your level of comfort and your mobility. Your feet should simply allow you to squat while remainingstable on your supportsand allowing your knees to point outward in thedownward phase of the squat.
Feel free to use an assist, such as a door frame for upper body support, if you need it. It takes a lot of practice to become more aware of how you move, but it’s worth it!
Screw your feet into the ground
Placing your feet on the floor helpsengage your glute muscles,improve your spinal alignment,andkeep you well balanced. Your weight should therefore be distributed in your feet. Your knees will then be very stable and less likely to collapse when you squat: this is called knee valgus.
Spacing too far apart could cause your knees to sag inward, and spacing too far apart could put extra stress on them.How to do squats and protect your back? It is precisely by positioning yourbody weightwell and gaining the muscles that keep you engaged so as not to arch your back.
Don’t worry so much about the old rule that your knees should never go past your toes: it’s perfectly normal, because it all depends on your anatomy and the length of your bones.
Keep your chest high
Your upper body also counts for squats. Keep your chest high, with a proud chest pointing up. This will prevent yourshouldersand upper back from rounding out, and this is a very common mistake in the squat movement.
The problem is that it couldoverload your spine, especially if you are squatting with weight on your back (in case you exercise with weights).How to do squats while keeping your chest high? Try to look straight ahead, even a little up in the air if you tend to arch your back on the way down.
Start the movement well
When you’re ready to squat, consider starting the movement by bending your knees and pushing your hips back. Contract your abs for the descent and keep them engaged throughout the movement. Be sure tocontrol the eccentric part of the movement. Rather than rushing into the downward motion, take a few seconds to lower yourself.
This will increase your muscles‘ tense time, making themwork harder. Slowing down the eccentric is also a great strategy tomake the movement harderif you’re training at home and don’t have access to the weights you’re used to. Inhale as you lower and squat. Your buttocks should be well back, but your back should stay straight.
Pause when your thighs are parallel to the floor
When do you know when to stop the movement? There’s a lot of talk about how high you should squat, but an average athlete should just aim to achieveparallel depth with their squats: this means the backs of your thighs will be parallel to the ground.
How to do squatsfollowing this principle? Some people may have difficulty getting into a parallel position due to lack of mobility or injury. If so, it’s best to complete the squat at a depth that’s comfortable for you. But you’re doingquarter squatsby default because you’re using too much weight, so lighten the load and perform the fullrange of motion.
Once you reach the bottom of the squat, pause for a second so you don’t use momentum to push yourself up. You can also increase the length of your pause to add difficulty to the exercise.
Push through your heels when you stand up
Make sure your feet stay planted for theduration of the squat, paying particular attention to pushing through your heels on theupswing. This will trigger yourposterior chain,which includes the muscles at the back of your body, like yourhamstringsand glutes.
How to do squats well? Some people have a tendency to pick up their toes when pushing through their heels, but you really want to make sure your whole foot stays firmly on the ground. Your big toe is actually very important in glute activation! You should alsoexhale on the way up.Be sure to breathe throughout the movement. It’s vital. You certainly don’t want to hold your breath.
Finish in a sprint
Atthe top of the squat, try to tuck your pelvis into a neutral position. Think of it as if you wanted to wear your belt buckle to your chin. Just be careful not tooverextend: this is a common mistake that we often see. Athletes push their hips too far forward, which can actually cause you to lean back and stress your lower back.
How to do squatsand get better results? Do a little finisher at the end and do 10 squats as quickly as possible! It’s a great way tointensify muscle workon the home stretch andboost your cardio and endurance. Do it to music to make it fun!
How to do squats and progress in a linear fashion?
Adding a resistor
What’s the best way toprogress with squats? Before you begin to load your squat, you must absolutely master thebodyweightmovement .How to do squats with extra weight?
In some cases, if you’re still having difficulty with the movement, holding a light weight (like a 2-pound dumbbell) in front of your body as a counterweight can actually help you control the movement. This adds weight in front of your body, so you’ll feel more comfortable pushing your heels out and pushing your glutes back.
Variations of the squat
When you’re ready to add more weight, thegoblet squatis a great exercise because you’re holding the weight in front of you. This helps you drop into the squat and keep weight on your heels. Keep your elbows and wrists stacked vertically: you don’t want your elbows to flare out at your sides.
After thegoblet squat, you can try abarbell front squat, where you hold two dumbbells on your shoulders. This variation of the squat tends to be a bit easier than a kettlebell front squat, which requires some technique to get your wrists in line. Back squats and barbell front squats are more advanced, and it’s very important that you master your technique before adding large amounts of weight.
In summary: How to do squats?
How to do squatsAside from the initial movement itself, there are plenty of small considerations to make sure you have asafe and effective exercise. Only then can you really progress andbecome stronger. Start by adopting a good position for your feet and screwing them to the ground. Keep your chest pointed up and perform the downward movement.
Pause at the bottom, then push through your heels to come back up. If you feel able, finish your series with asprint of squats! Then you can progress by addingextra resistancewith weights and using variations like thefront squatand thegoblet squat. So, ready to train? Now you knowhow to do quats!
