How to squat correctly

Squats are one of the most effective exercises for developing a beautiful butt and strong legs. However, this exercise requires good technique, otherwise you can injure your knees or lower back. In this article, we'll show you how to properly perform squats to get the most benefits for your body.

1. Squat deeply.

The deeper you squat, the more the muscles in your thighs and buttocks work, and the more effective the exercise is. However, most people have limited mobility in the ankles, hips, thoracic spine and shoulders, which can prevent proper body positioning during the exercise. To make your squats deeper and more effective, use your elbows to push your hips apart and get a real stretch in your hamstrings. Focus on lifting your chest higher and keeping your spine in a neutral position.

2. Watch your knees.

In squats, it is very important to drive your knees outward and outward, not inward. When moving inward, there is a high probability of tendon damage. By moving your knees outward, you also increase the depth of your squat as your torso lowers more freely in this position.

3. Work on your lift.

Typically, when we perform squats, we focus on the descent, putting all our strength into it. And the rise is carried out due to inertia. Therefore, it is important to watch how you perform the squat and do auxiliary exercises to develop strength at the bottom of the squat range. For example, squats with a pause - go down for 5 counts, hold for 3 counts and go up for 5 counts. The exercise should be done slowly, catching your own sensations.

4. Engage your back muscles.

Squats are not only about working your legs and buttocks, but also about working your back muscles. Keep your body tense and tilt it forward slightly, your whole body should be toned, taut, like a steel spring. This will provide protection from injury during training.

5. Work your belly.

While doing squats, breathe with your stomach, blow it out a little and tense your abdominal muscles. This will strengthen the core and protect the spine from overload. In addition, doing squats like this additionally trains the abdominal muscles.

Remember that in exercises it is not only their quantity that is important, but also the quality of execution. Perform 5 correct squats, not 55, but incorrectly and at half strength. With proper squat technique, you will get maximum benefits for your body and avoid injury.

To reinforce the technique of doing squats, you can refer to video lessons from professional trainers. You can also ask a professional trainer at the gym for advice. It is important to remember that the correct technique for performing squats will ensure your safety and maximum efficiency in the training process.