Squat exercise : How to squat properly?

Let's squat and tone up these glutes and legs, in this article learn more about the squat exercise and how to perform it properly to get the most out of it. The older we get, the more postural errors creep into our movements because our bodies change over the years and because we tend to sit most of the day.

A well executed squat:

- strengthens your legs, glutes and many other muscles

- improves the mobility of your lower body

- keeps your bones and joints healthy

A poorly performed squat:

- does not activate the right muscles at the right intensity

- forces you to overwork your joints and surrounding muscles to perform the wrong movement

- increases the risk of injury

But don't worry, after reading this article, squats will know exactly how to perform a squat properly, and you will never neglect your leg training again. Learn how to avoid mistakes and correct your position.

The squat exercise

The squat is an exercise for strengthening the muscles of the lower body. It can be done without adding resistance (called the air squat) or with weights such as dumbbells (the back squat and the front squat are variations of the barbell squat).

The squat movement mainly involves the thighs (quadriceps and hamstrings) and the buttocks. But the squat exercise also works your core stability and strength, ankle flexibility, back muscles, calves and more.

Get ready to squat

Get in position

1. Trouvez l’appui des pieds au sol qui vous semble le plus confortable. Vous pouvez pointer vos orteils légèrement vers l’extérieur ou garder les pieds bien parallèles. Si vous ne savez pas comment faire, placez vos pieds écartés de la largeur des épaules, les orteils pointant légèrement vers l’extérieur (à un angle d’environ 15 degrés).
   
2. Contractez vos abdos.
3. Regardez droit devant vous et tenez vous bien droit debout.

4 mistakes to avoid to squat properly

Mistake #1 - Starting from the knees

Many times, the first thing people do when they want to perform a squat is to start by bending their knees. If you start your squat by doing this, it will be impossible for you to continue it properly and you will put unnecessary pressure on your knees.

Solution

Before you begin your descent, remember to sit down. You can practice this with a chair (without sitting on it). Lower yourself down in a slow, controlled manner and touch the seat of the chair before coming back up. Once you have mastered this movement, you will be able to perform your squat (bodyweight or dumbbell) without the aid of a chair.

Mistake #2 - Crossing knees

The lower you go, the more your knees will tend to go inward. This may help you get lower, but it can also put a strain on your knees.

Solution

Try to turn your knees slightly outward as you lower into the squat position, the kneecap of your knee should point in the same direction as your toes. Make sure your knees don't fall inward so they stay directly over your feet.

Mistake #3 - Arching your back

The more you focus on your lower back when doing squats, the more likely it is that your upper back will be arched. During the course of our workday, our backs and shoulders are often tight and tense. It is only by being aware of your posture that

It is only by being aware of your posture that you can remedy this.

Solution

- Look straight ahead

- Open your chest and relax your shoulders

- Place your hands directly in front of you. If they fall towards your knees during the squat movement, it means that your back is arched.