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Very often the first thing people do when they want to squat is bend <\/span>their<\/span> knees. Not only does that make a proper squat impossible, it also places a lot of unnecessary stress on the knees.<\/span><\/p>\n![\"woman](\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn352\/wp-content\/uploads\/2018\/06\/1-squat-mistake-knees-going-first.jpg\")
<\/strong><\/p>\nCorrect:<\/h4>\n
![\"woman](\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn352\/wp-content\/uploads\/2018\/06\/how-to-squat-properly-without-mistake.jpg\")
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Solution<\/h4>\n\n- When you start the squat, think \u201csit back\u201d not \u201cbend at the knees\u201d<\/span>.<\/span><\/li>\n
- Move your butt backward as you lower your hips towards the floor, and feel the weight shift to your heels.<\/li>\n<\/ul>\n
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Tip:<\/p>\n
\u201cSit back\u201d \u2013 before you start to lower yourself, think \u201csit back\u201d. You can practice this with a chair (without sitting on it). Make a very controlled descent and touch the seat of the chair before getting up. Once you master this, you can do bodyweight or weighted squats without a chair. <\/span>To view a correct squat form in action, follow along with <\/span>this exercise routine on the adidas Training app. <\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n\n
Mistake #2 \u2013 Letting your knees go inward<\/p>\n
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You might notice your knees \u201ccaving in\u201d the deeper you squat. This might help you get lower, but it puts too much stress on your knees. <\/span><\/p>\n![\"knees](\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn352\/wp-content\/uploads\/2018\/06\/2-squat-mistake-knees-go-inward.jpg\")
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Correct:<\/h4>\n
![\"woman](\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn352\/wp-content\/uploads\/2018\/06\/2A-squat-knees-out.jpg\")
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Solution<\/strong><\/h4>\n\n- As you descend, try to \u201cpush\u201d your knees slightly outward <\/span><\/li>\n
- Your kneecaps should be facing the same direction as your toes. Make sure your knees are not bending inward; they should be directly above your feet.<\/li>\n<\/ul>\n
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Want to activate your glutes more?<\/p>\n
The \u201cknees out\u201d tip can also be useful if you are trying to activate your glutes more. Try using a band around your knees; it\u2019s a great way to feel your glutes work harder in the squat.<\/p>\n<\/div>\n
However, if your knees trouble you even when you squat properly, check out this <\/span>workout that is very easy on the knees<\/span>.<\/span><\/p>\n<\/div>\n<\/div>\n\n
Mistake #3 \u2013 Hunching your back<\/p>\n
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The more you focus on your lower body in squats, the greater the chance your form will suffer somewhere in the upper body. Many work environments cause tension in the upper back and shoulders. Becoming aware of your posture can help you change this.<\/span><\/p>\n![\"woman](\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn352\/wp-content\/uploads\/2018\/06\/3-squat-mistake-hunching-back.jpg\")
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Correct:<\/h4>\n
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Solution<\/strong><\/h4>\n\n- Look straight ahead, don\u2019t look down<\/span><\/li>\n
- Open your chest and relax your shoulders<\/span><\/li>\n
- Put your hands straight out in front of you. If they fall toward your knees as you squat down, that means that your back is rounded<\/span><\/li>\n<\/ul>\n
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Tip:<\/p>\n
Holding a dumbbell or something similar against your chest might help. Try to squat keeping the object close to your chest. If you notice that the bottom of the dumbbell is moving away from your chest as you go down, you are probably leaning forward too much.<\/p>\n<\/div>\n
If none of the above helps, use assistance <\/strong>\u2013 hold onto a door frame and squat down while keeping your upper body as upright as it can be. Practice holding the correct position at various heights to get more stable and comfortable. Don\u2019t give up \u2013 experiment and practice until you feel confident enough to try the same position without assistance. <\/span><\/p>\n<\/div>\n<\/div>\n\n
Mistake #4 \u2013 Lifting your heels off the floor<\/p>\n
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Standing up from a squat should be \u201cpowered\u201d by a heel drive. In other words, pressing your heels into the ground ensures the right muscle activation and balance for a proper squat. <\/span><\/p>\n![\"woman](\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn352\/wp-content\/uploads\/2018\/06\/4-squat-mistake-lifting-heel-of-the-floor.jpg\")
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Correct:<\/h4>\n
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Solution<\/strong><\/h4>\n\n- Keep your heels on the floor<\/span><\/li>\n
- \u201cPush\u201d from your heels as you <\/span>rise back<\/span> up <\/span>to stand.<\/span><\/li>\n
- If you can\u2019t do a squat without putting your weight on your toes, take the time to work on your mobility (especially in your ankles)<\/span><\/li>\n<\/ul>\n
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How deep should you squat?<\/p>\n
Your hips should go lower than your knees, but a deep squat requires additional mobility. It\u2019s great if you can do it with good form. If not, squat as low as you can while maintaining proper form. A good indicator is the arch of your lower back. If your lower back starts to arch excessively at a certain height, don\u2019t go any lower.<\/p>\n<\/div>\n
Squats are the foundation of many workout programs. <\/span>With these tips, <\/span>you <\/span>should<\/span> feel much more confident about doing <\/span>squats correctly<\/span> now.<\/span><\/p>\nDon\u2019t forget to switch it up, try some<\/span> squat variations<\/span> as well.<\/span><\/p>\n<\/div>\n<\/div>\nSquats are the foundation of many workout programs. Hopefully you feel much more confident about doing them now. <\/span><\/p>\nDon\u2019t forget to switch it up, try some <\/span>squat variations<\/span> as well.<\/span><\/p>\nTakeaway<\/strong><\/h2>\n