The squat is a lower body exercise that you can do with just your bodyweight or with weights like a barbell. The squat is designed to target your thighs and glutes but core strength, ankle mobility, back strength, calves and many other factors also play an important role when performing a squat.
Due to our sedentary lifestyles many people find it hard to perform a squat without making at least one big mistake.
Proper squats will strengthen your legs, glutes and many other muscles. They will improve your lower body mobility and keep your bones and joints healthy. Incorrect squats will not activate the right muscles and will put additional stress on ligaments and joints. Incorrect technique can also result in an increased risk of injury.
In this guide, we’ll walk you through the basics of squats, including how to do them properly, the benefits, variations, and common mistakes to avoid.
Benefits of Squats
- Increased Strength: Squats are a compound exercise that targets multiple muscles in the lower body. Doing squats regularly will help you build lower body strength, which translates to better performance in other exercises and daily activities.
- Improved Balance and Stability: Squats require balance and stability, and practicing them can help you improve both. This improvement can help you avoid falls and injuries.
- Better Posture: Squats help strengthen your core and improve your posture. Proper posture can improve your breathing and digestion while reducing strain on your back.
- Improved Athletic Performance: Squats can improve your athletic performance by increasing your power and explosiveness. This improvement can help you jump higher, run faster, and improve your agility.
Before you Squat
- Start by putting your feet shoulder width apart and pointing your toes out slightly
- Activate your core (tense your abs as if someone is about to punch you)
- Look straight ahead and stand tall
Performing a Squat
- When you start to squat do not bend at the knees. Rather sit back by moving your butt backwards and feel your weight shift to your heels
- Try to push your knees slightly outwards as you go down. Your knee caps should always face the same direct as your toes. Your knees should go over your toes and should not bend in.
- Keep looking straight ahead and don’t look down. This will open up your chest and stop your shoulder from rolling forwards. Relax your shoulders and put your hands straight out in front of you – if they fall down as you squat then you know your back is rounded.
- Keep your heel on the floor and push up from your heels as you go back up. If you struggle to squat without putting weight on your toes it will be a good idea to work on your ankle mobility to help with this.
Squat Variations
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Bodyweight Squats: This is the basic squat exercise, using only your bodyweight as resistance.
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Goblet Squats: Hold a kettlebell or dumbbell close to your chest as you squat. This variation adds weight to the exercise, making it more challenging.
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Barbell Squats: Place a barbell on your shoulders and squat. This variation adds more resistance, making it a more challenging exercise.
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Sumo Squats: Stand with your feet wider than shoulder-width apart, toes pointing outward, and squat down. This variation targets your inner thighs and glutes.
Common Mistakes to Avoid
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Rounding Your Back: This can lead to back injuries and reduce the effectiveness of the exercise. Keep your back straight and neutral.
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Letting Your Knees Collapse Inwards: This can cause knee injuries. Keep your knees in line with your toes.
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Not Going Low Enough: If you don’t lower your hips enough, you won’t get the full benefits of the exercise. Try to lower your hips until your thighs are parallel to the ground, or lower if possible.
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Going Too Fast: Squats should be done slowly and with control. Going too fast can lead to injury and reduce the effectiveness of the exercise.
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Not protecting yourself: A weightlifting belt, knee sleeves, and, wrist wraps can provide extra support for your body, lower back and core during heavy lifting.
Summary
Squats are a fundamental exercise that every gym bunny should have in their routine. They target your lower body, and improve your strength, balance, stability, posture, and athletic performance. It’s essential to maintain proper form when doing squats to prevent injury and maximize results. Take your time to work on mobility and as with everything practice…practice…practice. To help you stay safe and get the most out of your squats check out our weightlifting products here.