Correct Squat Technique - Test Yourself!

The squat is one of the most effective and beneficial exercises for the whole body. However, if you do not see the desired result when doing squats, you may not be doing this exercise correctly. Estet-portal.com will tell you how to hone the technique of correct squats. This article will be especially useful for beginners in squats – because by learning how to do squats correctly, you can get the most out of this exercise for your body.

Correct squats: the benefits of exercise and execution technique

If you think squats – this is just a beautiful butt, you are very mistaken, because it is this exercise that should become part of the regular training of every person. Why? Because the correct squats – this is:

• muscle training (thighs, buttocks, calves, core);
• efficient calorie burning;
• reducing the risk of bone and joint diseases;
• better body balance;
• beautiful posture;
• back pain prevention;
• beautiful body;
• great mood.

Technique for Performing Correct Squats

1. Bodyweight Squats

• put your feet slightly wider than the distance between your shoulders4
• weight on heels and ball of foot;
• knees over ankles, hips – above the knees;
• while moving, keep your spine in a neutral position, do not overexert it;
• stretch your arms in front of you and place them in a position parallel to the floor, palms facing down;
• inhale and begin to gradually pull your hips back as you bend your legs;
• choose a point in front of you and look at it, trying to keep your back as straight as possible without lowering your shoulders;
• as the "deeper" As you squat, focus on keeping your knees and feet in line;
• go as low as you can;
• ideally, the hips should fall below the knees;
• Engage your core as you push off with your heels to return to the starting position.

2. Single leg squats

• start in the same position as for the bodyweight squat;
• raise one leg and bend it slightly at the knee so that the foot is off the floor;
• for greater stability, you can keep your raised leg in front or behind you;
• go down as low as you can, using only the foot that is still on the floor;
• try not to touch the floor with your other foot;
• return the body to a straight position, do not lower the raised leg to the floor;
• If necessary, you can lean on a chair or a wall for stability.

3. Eagle Squat

• put your feet together;
• spread your arms to the sides so that the body forms the letter T;
• raise your right leg and "wrap" around her left calf;
• put the right elbow under the left and "wrap" right arm around left forearm so that your palms are touching;
• maintaining your balance, squat as low as possible and return to the PI.

4. Sumo Squat

• Spread your legs wide;
• toes should point slightly to the sides;
• slightly pulling your hips back, bend your knees;
• squat until your hips are in line with your knees;
• return the body to a level position;
• Bounce at the bottom of the squat a few times for more effect.

Mistakes that get in the way of doing proper squats

Remember that proper squatting is not only a great exercise for the body, but also prevents unnecessary stress on the knees and back. To make the exercise as safe as possible, avoid common mistakes.

1. Knees extend beyond toes

This is a very common mistake among beginners. It is dangerous because by squatting in this way, you put too much stress on your joints and risk injury or sprain. Try to keep your knees in line with your toes.

2. Shoulders and back too relaxed

If your back automatically rounds while squatting, work on fixing this problem. When your back is straight, the spine is in a neutral position, which ensures the success and benefits of this exercise. Hint: To engage your core, lower your shoulder blades.

3. Squat not deep enough

Many people are afraid of deep squats because they think it's easier to get a knee injury. However, for the squat to be effective, it is necessary to monitor how low the hips fall in relation to the knees: they (the hips) must fall below the knees.

4. Squats not regular enough

Try to include squats in every workout, ie. to devote time to this exercise, you need at least two – three times per week! Alternate different types of squats to work all the muscles.

Estet-portal.com is convinced: the right squats, performed regularly, – a great exercise for women and men who want to keep fit all the time.