The correct technique for doing squats

Squats are a basic exercise in all types of training or sports activities. They work the muscles in depth and their different varieties allow them to be adapted to anyone, regardless of their physical condition. However, learning the correct technique is very important to work them properly and obtain the results we are looking for. Are you ready to correct errors? Let's go for it!

Depending on your physical condition and the time you have been training, your squats may be better or worse executed. However, there is nothing that cannot be solved with some information and practice! The classic squat is a basic that can be included in any sports routine and that allows for obvious evolution and progress towards other more intense variants. If you do not work on the correct technique from the base, as you evolve, you may find yourself making mistakes that lead you not only to not getting the results you are looking for, but also to getting injured. And the difficulty of classic squats can be added with jump, resistance or weight variants, among others.

Doing squats step by step

Upright position

In an upright position, stand with your feet slightly wider than hip-width apart. The toes can point straight ahead or slightly outward. Once in this position, you should activate your muscles and feel strong. Your back should be elongated, as if a string were being pulled from your head. Your arms should hang next to your body, but ready for action. Your gaze should be directed straight ahead, not at the floor or ceiling.

Bend your knees

Once you have reached the starting position, bend your knees to form a 90-degree angle. It is important not to arch your back with this movement, but to keep it fully extended although naturally diagonally, opening your chest and continuing to look straight ahead. Bring your hands forward to facilitate the movement of the squats in a coordinated and organic way. Your knees should not go beyond the tips of your feet. It is very important to pay attention to muscle activation. Otherwise, you would not be working effectively.

Recover vertical position

Now, with your feet firmly planted on the ground, extend your knees and return to the starting position. It is essential to have the sensation of pushing off the ground to feel stable and not to wobble during the movement. To make it more effective, contract your glutes as you go up and stay firm. Repeat the movement. You can set yourself a certain number of squat repetitions and increase them as you master the technique.

Most common mistakes when performing squats

Bending your back and looking down at the floor puts you at risk of injury and reduces the effectiveness of the exercise.

Let the knees go beyond the tips of the feet when flexed.

Bringing your knees together when bending, instead of holding your posture steady.

Do not activate the muscles intensely, perform them in a completely passive manner.

Letting yourself fall by bending your knees instead of controlling the descent.

Not paying attention to body posture at all times.

Lower your torso forward when performing the squat, completely deactivating the muscles.

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