October 03, 2021 3 min read

Squats are one of the most beneficial exercises you can conduct to strengthen hips, knees, hamstrings, and legs. However, it is also one of the easiest exercises to injure yourself if you do not focus on proper technique.

Have you ever injured yourself while squatting? People think that squats are quite easy however when performed correctly, they are difficult and tricky. Moreover, improper squats can strain body structures like knees and hips, sometimes in very serious ways.

In this article, you will learn about incorrect squatting techniques and the most common mistakes made during these exercises.

1.      Improper posture;

2.      Putting too much weight on the toes;

3.      Squatting too low;

4.      Squatting too fast;

5.      Breath Holding;

Improper Posture

A suitable posture is essential for proper squats. Squats tone the body, strengthen muscles and improve balance.

·         While squatting, the spinal cord should be straight and you must not bend forward too much. Otherwise, you will be in an improper posture that will strain the lower back as well as the neck.

·         A person should do squat exercises in such a way that the pressure of the glutes is put on heels whereas the knees put pressure mainly on the ankles.

·         If the knees move past your toes, this puts enhanced stress on the knees and hence strains the muscles around them.

·         In addition to putting pressure on heels, knees, and glutes, pressure should also be put on the pelvic floor muscles.

·         Do not let your knees fall in (move in towards each other) as this puts undue pressure on your ligaments.

Putting Too Much Weight on The Toes

Squatting puts pressure on the heels. If a person puts increased or uneven pressure on their toes instead of heels, this can lead to muscle strain around the ankles and knees. Toes should be kept forward while squatting and even pressure should be put on the heels. The flatter the shoes the better. If you are wearing shoes with Gel soles in the heels, you would be better off removing them and squatting in your socks. 

Squatting Too Low

You should always complete a squat through its full range of motion – all the way down until your thighbone is parallel with the floor. When you squat beyond this 90 °, there is increased pressure on the knees and hip joints. Conversely, stopping before the full range of motion also puts additional strain on knees, ankles, and hamstrings.

Squatting Too Fast

Sometimes to tone your body and lose excess weight you may think that increasing the pace of exercise you will mean losing more calories. However, squatting too quickly will increase the chances of injury due to carelessness. Allowing your body to rest during squats is essential.

Breath Holding

People either tend to hold their breath for too long or breathe irregularly when squatting. Both situations can cause problems. A good squat breathing technique is to inhale while going down and holding your breath while tightening your core all the way until the first phase of pushing back up. This helps protect your spine and prevent injuries while giving you more power for the lift.

Squatting helps tone the body and maintain a chiseled figure. It also assists in burning fat and building muscle. When starting new workout exercises, remember to consult professional trainers that can teach you the proper technique of squatting.

If you believe you have sustained an injury, you can employ the RICE method: Rest the injured muscles; Ice them; Compress them; Elevate them to get proper blood flow. In case of persistent pain, it is advisable to consult a doctor.

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