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This leading muscle strengthening exercise that focuses on the glutes is often performed poorly. A sports coach lists the most common mistakes and gives the keys to achieving the perfect squat.
The squat exercise is a must for strengthening the muscles to strengthen your glutes. However, it is often done poorly and mistakes can be fatal – pain and ineffective work. Séverine Augoyat, a sports trainer, lists the bad points and reminds you of the procedure to follow for a squat worthy of the name.
Knees are poorly positioned
According to the expert, this is the most common mistake that can cause ligament pain. Sin comes from our fear of being left behind. “The knees should not go beyond the tip of the foot,” warns the trainer. Another mistake is knees that point inward when you bend your legs. To remedy this, the trainer asks you to ensure that they remain stable with the ankle aligned.
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To ensure good posture during training, Severin Augoyat recommends using sports elastic and placing it at knee level. “By placing it in this location, we’re resisting activating the appendages.” The exercise will be even more complete and will stabilize the knees.
Lift your heels off the ground
By bending the knees, some people can raise the heels. “This comes from our fear of going backwards and our lack of muscle mass,” says the trainer. This creates an imbalance and creates an unstable position. You really have to anchor your heels to the ground, otherwise the exercise won’t be effective.” For beginners, the athlete advises to focus on the position and not on the fact of going down as much as possible during the movement.
Arched back
When squatting, the back is just as important as the position of the knees or feet. “Some have arched backs, others arched backs. There are also people who keep their backs straight, parallel to the ground, do not bend their legs correctly, but their body moves forward,” the specialist describes. If you do not take care of your back, lower back pain can occur.
Hands outstretched
Bending the legs, many simultaneously raise their outstretched arms to chest height. Only “by doing this we tend to raise our shoulders and arch our backs.” To avoid the mistake, protect the hands that are connected at the level of the sternum when bending.
Source: Le Figaro
