Not squatting low enough, pinching the knees inward... Don't make these common "deep squat" mistakes

The squat is the first movement that many people will do when they get in touch with fitness. In addition to unarmed training, most people will add weight to their training with a barbell after they become familiar with it. But if you start with the wrong posture, the more you do, the more you will not only fail to train effectively, but also hurt your body.

This is a collection of the best content from our squat articles, so you can understand the movement of the squat, including the correct and incorrect posture, the parts of the squat that will be trained, who is not suitable for squatting, as well as 6 squat variations to increase the intensity of the squat, so that your road to fitness is smoother.

The correct posture of the deep squat teaching, a complete step-by-step explanation

1、At the beginning, stand with your feet open and shoulder-width apart, with your toes facing forward or slightly outward.

2、Inhale, the core force, hips like sitting chair down, while the arms forward, in the chest position closed. (Use hip action instead of knees)

3、The upper body to maintain the head and chest, pay attention to the knees outward, the weight of the average between the feet.

4、Continue to squat low until the thighs are at least parallel to the ground, pay attention to the knees continue to move in the direction of the toes

5、Finally, when exhaling, the heels stand firmly back to the standing position.

Special note: everyone's suitable standing distance will be slightly different, you can first squat with their own weight to see, test the width of the foot open and the direction of the knee cap. Most people are more suitable to stand a little wider than the shoulders, the toes can be slightly outward, so that the knees can naturally move with the direction of the toes.

The four common wrong posture of the squat, do the wrong easy to hurt the back

1. Not low enough squat

If your thighs are parallel to the ground after you can still squat lower, please continue. As long as you keep your head up, knees remain outward, feet stand firm, you can continue to squat down.

If you can't go any lower after your thighs are parallel to the ground, try doing a five-minute roller massage every day to relax your hips and lower extremities.

2. Get up directly after squatting to the bottom

To make the squat effective, the entire process must be stable, directly up means you have poor control, and if the process is not properly controlled, the risk of injury will increase.

If you do unarmed squat when you are used to squatting to the end directly after getting up, you can squat on a box or chair, and pause before getting up to reserve strength.

3. Knee cap inward

These joints can only move up and down. If they move to the left or right, it will cause stress and other injuries to the joints. This is the reason why we insist that the knee cap should not fall inward.

4. Chest pressed forward

In the process of doing deep squats, try to keep your head up and chest up. Once the chest starts to press forward, the lower back posture will run away.

Who is not suitable for squatting?

People who have bad knee joints or ankle injuries are not suitable for doing the deep squat. The process of squatting will aggravate the friction of the knee joint, and if you do it hard, the knee can not be loaded may also increase the burden on the back, and further injury. In addition, patients with cardiovascular disease are not suitable for squatting.

Always remember that the correct posture is the most important thing, if the posture is not correct but also do a lot of under, the effect may not increase but decrease.

Squatting in the right position has many benefits, home exercise is no problem

1. Train different muscle groups at once

Once you squat in the correct position, a movement can be trained to a very large number of muscles in the legs. When squatting low, mainly in the training of the rear thigh muscle group, and when standing up, is in the training of gluteus maximus and quadriceps; also can be trained to everyone's favorite exercise core.

2. While training cardiorespiratory endurance

As long as you slightly accelerate the rhythm of the squat, or do some squat variations (attached at the end of the article), or a series of action sets into a menu, you can also train to the new lung endurance.

3. Strengthened bones

Not only does it increase muscle strength, but squats also provide more skeletal support. Once the squat is applied to the core, it also trains the pelvis, which is beneficial for birth and toileting.

4. Help accelerate metabolism

Deep squatting will use the body's largest muscle groups, for building lean muscle can be said to be super effective. Since muscle burns more calories than fat, more muscle on the body means a higher basal metabolic rate and more calories burned every day. In the long run, it helps to burn fat and sculpt the body.

5. More flexibility in daily activities

In fact, there are many movements in daily life that are related to the squat, such as picking up children, or carrying goods. So if you develop a regular habit of doing squats and do it correctly, it will definitely reduce the risk of injury and make you more flexible.

6. Can be done anywhere and anytime

You can train squats with your bare hands, and you don't even need a yoga mat, you can train anytime and anywhere with the right shoes on.


6 squat variations, effective training of different muscle groups, to build a strong body

Deep squat support: after squatting for a few seconds and then return to the original posture, the thighs will feel very obvious.

Weighted squats: Whether you take a kettlebell or dumbbell, or even have a weighted level, you can increase the intensity of your squat training.

Deep squat jump: If you want to do deep squat jump, remember to wear suitable sports shoes and on a flat surface.

The squat turn: a movement that trains the hips, legs, arms and core all at once.


Side squats: unilateral movements can make up for the usual training deficiencies.


One-legged squats: also known as Bulgarian split-leg squats, recommended for healthy girls who want to have a great butt.

Recommended reading:

Why is the squat the king of movements?

What is the difference between a person who never exercises and a person who insists on exercising?

About Jerry

There are only 24 hours in a day, so why not spend it in a healthy and happy way? So, I choose to spend it happily
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