Squats are probably the most recurring element of your workout routine, but there's a good chance that you you're not doing them right.
Even though they might seem like a simple and intuitive exercise, performing them correctly is far from easy. This activity brings a number of key muscles into play: glutes, quads, hamstrings, hips and core. If even just one muscle group is not activated adequately, the effectiveness of the entire movement suffers.
The most experienced coaches often recommend: master the squat without weights to perfection before thinking about adding loads or trying more complex variations. Tackling excessive weights or accumulating repetitions without adequate preparation increases the risk of injuries.
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Squats: 4 common mistakes
To improve your squat technique, the first step is to carefully watch yourself perform them. Ask your coach or make a video so you can analyze and correct yourself by following these indications on common mistakes.
1. Generate Rotation
We often focus on the quadriceps and glutes during the squat, forgetting that correct execution starts from the bottom, i.e. from the feet. They represent your main point of support.
Rotation, or “torque,” is critical to stabilizing the hips during the squat. Imagine “screwing” your feet into the floor: the right foot clockwise and the left counterclockwise. This little trick greatly increases stability and power.
2. Neutral Pelvic Position
Excessive tilt of the pelvis, either forward or backward, can cause pain in the hips, knees and back. If you notice that your lower back tends to curve or round too much, you are probably tilting your pelvis.
To avoid this, start with the pelvis in neutral position, contract your glutes and keep your torso stable as you lower, making sure to push your knees outward.
3. Head Alignment
Head position is crucial for maintaining balance and force. If it is not aligned correctly, it can compromise balance and overload the pelvis.
Keep it gaze fixed on a point in front of you, with your chin slightly tucked into avoid neck tension.
4. Knees Aligned
Creating correct rotation in the feet [see point 1] prevents internal sagging of the knees. This technique helps maintain proper alignment between your feet, ankles and hips, which is essential for effective and safe movement.
Perfect Squat Execution:
- The position of the feet varies from person to person; the important thing is to maintain a distance equal to shoulder width, with feet slightly open.
- Generate rotation from the feet to stabilize the hips.
- Squeeze your glutes and keep your core active, aligning your entire body from head to toe.
- Lower yourself (striving for verticality in the high bar position) until you break the parallel, placing your weight in the center of your foot.
- push up from the bottom, finishing each repetition with a gluteal contraction.
Ultimately, the squat is not simply an exercise: it is an art that requires attention, precision and dedication. Understanding and applying the basic principles described here will not only transform your approach to this fundamental movement, but will help build a solid foundation for your physical well-being and athletic performance.
Remember, quality always beats quantity. Investing time in perfecting your squat technique means investing in your health and future fitness. So, next time you're in the box, take that extra moment to make sure each squat is performed not only with strength, but with the right technique. Your body will thank you.