Squats are one of the best exercises to strengthen the lower muscles, including the thighs, buttocks, hamstrings, and lower back. However, when performed incorrectly, they can lead to injuries to the knees, lower back, and ankles. Therefore, it is very important to master the correct technique when performing them.
1. Correct body position before starting the exercise
Stand in a stable position with your feet shoulder-width apart or slightly wider.
Keep your toes slightly outward (at an angle of 15-30 degrees).
Keep your back straight and your chest up, and do not allow your back to bend forward.
Keep your eyes fixed forward, not down, to maintain your body balance.
2. Perform the movement correctly
Start lowering yourself slowly as if you were sitting on a chair, by pushing your hips back first, not your knees.
Keep your knees in line with your toes, and avoid letting your knees move inward.
Lower until your thighs are parallel to the floor or slightly deeper, depending on your flexibility.
Keep your weight distributed on your heels and not on the balls of your feet.
Slowly push your body up by pressing on your heels, tightening your lower muscles and returning to a standing position.
3Common Squat Mistakes
❌ Arching your back or leaning forward → puts extra pressure on your lower back.
❌ Letting your knees extend far beyond your toes → can put stress on your joints.
❌ Lifting your heels off the floor → reduces your balance and increases your risk of falling.
❌ Quick landings and quick ascents → can lead to joint and muscle injuries.
4. Additional tips to avoid injuries
✅ Warm up well before your workout to activate your muscles and prepare your joints.
✅ Strengthen your core muscles to support your spine during squats.
✅ Use appropriate weights and avoid overloading without adequate preparation.
✅ Stretch after your workout to improve flexibility and avoid muscle cramps.
✅ Practice in front of a mirror or ask a professional trainer to help you get the right form.
Conclusion
Squats are great for strengthening your body, but they can be dangerous if not done correctly. By following the right technique and avoiding common mistakes, you can get the benefits of the exercise without getting injured. If you're a beginner, start with the basic movements without weights, then gradually add weights as your fitness improves.
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