A well-executed squat strengthens the muscles of the legs, buttocks and lower back, in addition to improving mobility and flexibility of the upper body. However, when you do not follow the correct technique to perform a squat you run the risk of stress dangerously ligaments and joints, which inevitably increases the chances of injury.
Learn how to do squats correctly It is as important or more than doing them, therefore, here we leave you the keys that you must take into account.
Correct Squat Technique
To be successful with the squat and to benefit from all its properties for muscle and joint toning, you must take into account both the positioning and the execution itself.
The correct starting squat position consists of standing, looking straight ahead with the head high, and the feet with a maximum opening of the distance between the shoulders. The feet are key, since they are the foci of support during the squat. Some athletes prefer to place their feet with the toes facing outwards and others in parallel. It will depend on the flexibility and comfort of each one.
How to properly perform a squat
I know cast your pelvis backwards while the body falls on the feet and the arms fall with the body, and the chest is pushed out, in such a way that the force falls on the abdominal part. Important, the downward movement is not downward but backward.
You have to breathe when bending your knees, while your arms are advanced. Take care above all that knees always stay above the feet, not inward. When the lowest point is reached, the ascent begins by pulling up with the strength of the legs, not the body itself.
As you ascend, you must monitor the position of the arms (they also return to the starting position) and breathing.
Common mistakes when doing squats
What are the most common mistakes when doing a squat or squat? First, wrong kneesBoth in the execution and in the preparation: the knees are not bent first, but it is a movement that occurs due to the fact of bringing the back back. Avoid as much as possible, in addition, that they go inwards with the movement, trying to throw them out slightly.
On the other hand, you have to avoid two common problems when doing squats: arching your back as you gain depth, and pelvic retroversion or forced position of the pelvis with respect to the legs.
Types of squats
Luckily squats are one of the most versatile exercises as for variations, so it’s hard to get bored with them.
Sumo squats
Within the types of squats they are the most similar to the basic ones. The only difference with those is the opening of the legs and the direction of the feet (more open and slightly outwards).
Squat pistol or single leg squat
They are not suitable for everyone, as they require great strength in the knees and great balance. The leg that is not going to be supported is pulled forward and the usual squat is performed, with the complexity of doing it on one leg.
Squat Bicycle Crunches
Bicycle Crunches Squats combine the work of the legs with the abdomen and the oblique area. Standing, with the feet at the height of the hips, and the hands on the head, the squat is done and on the rise, a crunch or lateral turn with the opposite leg raise is made.