Squats are one of the best exercises to build strong legs, glutes and core. They help with balance, flexibility and everyday movements like walking, sitting or lifting things. However, if not done correctly, squats mistakes can lead to injuries or back pain.
Mistakes to avoid while doing squats
The following are some of the most common squat mistakes to be aware of:
- Not going low enough: Many people do half squats, where they stop too early and don’t lower their body enough. To get the full benefit, try to lower your hips until they are in line with your knees (or lower if your flexibility allows). This helps work more muscles.
- Knees going too far forward: Your knees should stay above your toes, not go too far forward. If they do, it puts extra pressure on your knees. Try pushing your hips back like you’re sitting on a chair and keep your knees in line with your feet.
- Letting knees cave in: Some people let their knees fall inwards while squatting. This can hurt your knees over time. Keep your knees pushed slightly out and in line with your toes.
- Rounding your back: Keep your back straight and chest up. If you round your back, it can cause pain and injury. Look forward and engage your core (tighten your belly muscles).
- Heels coming off the ground: Your feet should stay flat on the ground, especially your heels. If your heels lift, it means you’re putting too much pressure on your toes and not keeping proper balance. Try to push through your heels as you stand up.
- Using too much weight too soon: It’s tempting to lift heavy to build strength quickly. However, using too much weight before learning the right form can cause injuries. Start with body weight or light weights and increase slowly over time.
- Going too fast: Rushing through squats can lead to poor form. Go slow and controlled, especially on the way down. This helps build strength and control.
Conclusion
Squats are a great way to build strength, but only if done with the right technique. By avoiding common mistakes, you can keep your body safe and improve your performance. It’s also important to protect your health in other ways. Having health insurance is also useful. If you get injured while training, individual health insurance can help you pay for doctor visits or treatment.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.