Squats are a classic lower-body exercise that many people love because they're effective, require no equipment, and can be performed at home. They build muscle, help strengthen joints and bones, improve athletic and physical performance, improve posture, and change hormones, among other positive body changes. However, if you don't do them with the right form, they can be detrimental to your health by causing back pain, knee pain, and muscle imbalances. Here's what you need to know about squatting form and how to do them properly.
3 Exercise Forms That Ruin Your Squat Effectiveness
Poor posture_knee
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If you're not paying attention to your squatting form, you may unknowingly turn your knees inward as you sit down. This happens as your thighs rotate inward, dragging your knees with them. Over time, this can lead to an imbalance in your hip and thigh muscles, and pain in your knees. Make sure your knees are in line with your feet.
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Poor Posture_Lower Back
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One of the most common mistakes in squats is focusing on the lower body position and neglecting the upper body. If the lower back and shoulders are rounded, it can put pressure on the lower back, which can lead to back pain. That's why it's a good idea to keep the upper body as straight as possible.
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Poor posture_balance
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Everyone's body proportions are different, so you don't need to worry about your knees going over your toes, but you do need to be careful not to throw your body off balance. If your knees lean too far forward, your body will be off balance and you'll be putting a lot of weight on your knees. This will put repetitive pressure on your knees and cause them to become sore. When you first start squatting, it's helpful to have someone watch your movements from the side.
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Proper squat form
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Most knee and back pain after squats is caused by poor form. To squat properly, stand with your feet shoulder-width apart, toes pointing forward, back straight, upper body as tight as possible, and lower your hips naturally, as if you were sitting in a chair, rather than focusing on the position of your knees.