Squat is one of the most popular and practiced exercises to improve the strength of the lower limbs and tone legs and buttocks. But the fact that it is known and widespread does not mean that it is also known, indeed: precisely because it seems an apparently simple exercise there are numerous errors that can be made during its execution, thus negating the benefits of this classic conditioning exercise.
Why do the squat
To understand the most common mistakes to avoid when squatting you have to start from the benefits of this exercise. The first is obviously the improvement of muscle tone , not only of the quadriceps but also, if not above all, of the buttocks , as well as calves, dorsal and ischiocrural. The squat also improves balance and can increase the range of mobility , two factors that allow you to train more, recruiting more muscle fibers and consequently increasing the metabolism.
If these are the main benefits of being trampled, then what are the main mistakes that can be made during its execution?
The most common mistakes during squatting
Here are the 4 most frequent errors during the execution of the sling, with or without barbell and overloads.
Bend your back
Without doubt it is the most common mistake: precisely because of the lack of balance and proprioception, one tends to bend the back forward, also to compensate for the lack of mobility of the hips. In this way, however, the vertebral column is overloaded too much, with the risk of serious injuries, it puts tension on the knees and you work too much with the quadriceps and little with the buttocks.
Get off too little
It is a dog that bites its tail: it is thought that going down a little preserves the knees, but the less you go down and the more you overload the quadriceps and the knees, progressively reducing the range of movement. The secret of the squat is actually to recruit the buttock muscles first , which are the largest in our body, and to do this we need to get down at least with the pelvis at the knees.
The secret, to correct this error and the precedent of bending the back forward, is to first lower the pelvis towards the back , slightly shifting the weight from the forefoot to the midfoot and heels and without pushing the knees forward.
Bend your knees inside
More than a mistake, it is a sign of weakness: if the knees tend to bend inward it means that the hips have little mobility and that the lateral thigh muscles do not have sufficient strength. Better to remove all loads and start from the correct biomechanics of the movement.
Push your knees forward
The temptation is strong: I have to bend my legs then push my knees forward. But this is very dangerous for the knees, and the correct way is the one described before: pushing the pelvis back and down by first working the buttocks and then the muscles of the thighs.