They are and remain the supreme discipline among the butt exercises. If you want to have a crisp butt, you can't avoid squats. These are the 10 most common squat mistakes you must avoid.
Just squat down and get back up: as simple as the squat may seem - you can make a lot more mistakes doing it than you think.
If you do the exercise incorrectly, your knees, back and legs will suffer. The hoped-for crunchy butt is then also a long time coming.
Squats are one of the best exercises to get fitter and stronger. They mainly target the lower body.
Few exercises keep your butt and thighs in shape like the squat. Squats are a secret weapon to train a crisp butt.
Table of contents
These butt exercises will change your life!
Why you should do squats
The benefits of squats are very versatile. When performed correctly, you train leg, core and back muscles.
But the workout also challenges your ankles, knees and hips.
And the great thing about it? The exercise is not only super effective, even workout beginners and true couch potatoes can do squats.
You don't need any previous knowledge for this. You just need to pay attention to a few little things.
In order to see your first successes as quickly as possible, you must avoid these mistakes when squatting. Because squats only conjure up a dream butt if you do them right. Otherwise you will damage your knees and back.
This is the right way to start exercising!
The 10 worst squat mistakes you're guaranteed to have made too
1. you lift the heels/toes from the floor
Your heels must always remain on the ground while performing squats. This squat mistake often happens when you perform the exercise too fast.
The entire surface of your foot remains on the floor. Even your toes.
This squat mistake becomes especially problematic for your knees when you start doing squats with weight.
So focus well on your heels and toes. The problem with the heels often goes hand in hand with knees that protrude above your toes. But more about that in the next point.
Little Tip: Try to vary with the hands. Some find it easier when the hands are stretched forward, others prefer to keep them close to the body.
2. your knees rise above your toes
This is one of the most common mistakes when doing squats. It usually happens because you don't stretch your butt far enough back. Dare to move your buttocks properly backwards.
3. you do not squat low enough
Of course, if you haven't exercised for a long time, you have to start slowly. The fact that you then can not immediately go into the deep squat is quite normal.
Once you get the hang of it, though, you should start going really deep.
Try to get your butt at the level of your knees and then slow to go up and down. Better to do fewer repetitions and do them properly.
If you go back up too quickly, you're giving away valuable growth stimulus for your muscles.
If you don't squat deep enough, you won't use all your muscles - especially your butt and upper leg biceps.
Tip: Stand in front of a chair and only go back up when your butt touches the chair. But do not sit down :)
This is what happens when you do squats every day!
4. your knees and your toes point in a different direction
Knees in and toes out? You won't make any friends with that. This can lead to injuries and is unfortunately anything but effective. Concentrate and make sure that your knees and toes always point forward.
5. your shoulders fall forward
Anyone who sits a lot probably knows the problem well. After a while, our shoulders fall forward. We are tense and the back becomes crooked.
By the way, this is also a mistake with squats.
Because we often take this wrong posture to the training. If you stretch your back firmly and push your shoulders back, you automatically stand upright and this is very important for the correct execution of squats.
6. your knees point inwards
Mistakes in squats occur mainly in those who are just starting. If the knees point inward, it indicates weak inner and outer thigh muscles.
If you notice this flaw in yourself during squats, you should first work on your thigh muscles. If they are too weak, the pressure on your knees may become very high.
Pay special attention to your foot position. If your knees and toes point in the same direction, you reduce the risk of your knees buckling inward. If it still doesn't work, you can start with our adductor training first: "Exercise Adductors: Tight inner thighs without exercise equipment"
7. the weight rests on the knees
This squat mistake can have bad effects on your knees. You can avoid it by pushing your butt back and keeping your upper body upright. Because then your weight is automatically on your heels. And that's how it should be.
Try to take the strain off your knees by concentrating on the execution.
Start the 30 Day Squats Challenge now!
8. your upper body does not stay upright
This mistake is also a classic when it comes to the correct execution of squats. The back is bent far forward. Always focus on keeping your back straight and extended.
By the way, this is easier if you pull your stomach in, push your shoulders back and push your chest out.
Tip: When you stretch your arms forward, your back usually stays straight automatically.
These squat exercises will make your butt really crisp!
9. mistake in squats with dumbbell/kettlebell: too much weight
If you want to say goodbye to simple squats and start with weights, the correct execution of squats is even more important.
Start with little weight! One of the most common squat mistakes is to train with too heavy weights. This can be seen when the upper body suddenly tilts forward.
To get to the top, the lower back then works - so your risk of injury increases enormously.
Tip: Before you do squats with weight, you should do with simple exercises to strengthen your back and abs.
10. always the same
You do a lot of squats every day, but somehow little changes? That's because your body has gotten used to it. It needs variety to work all the muscles.
Even a wider or narrower stance can provide new stimuli for your muscles. Standing with your legs closer than shoulder width will work your butt the most.
If you choose the wide stance, your adductors and quadriceps will be activated. Do you know Sumo Squats or Single Leg Squats? Click here to read the article: "7 Effective Squats Exercises"
How to do squats correctly
Now that we know the biggest and worst squat mistakes, it's time to finally do them right.
- Place feet at least hip width apart from each other
- Consciously stand up straight, tense abdominal muscles
- Your toes and knees point in the same direction
- Slowly squat down and inhale as you do so
- Push your buttocks back as if you were sitting on the edge of a chair. Your upper body is minimally bent forward.
- Now put pressure on your heels and slowly go back up to the starting position.
- Start again from the beginning
- If that's not enough for you and you don't have any dumbbells at home, you can also put on a heavy backpack.
Squats correct execution on youtube
Our conclusion
Squats look very simple. But they are not. Because the squat is one of the most complex exercises of all. Especially in combination with weight, it presents challenges not only for beginners.
Many squat mistakes happen when you train too fast. Take your time and do the exercise correctly. You might not do it as often, but you'll do it right. And that is much more important.
Our tip: If you start with the supreme discipline among the butt exercises, you can take a mirror to hand. This way you can see what your knees, toes, butt and back are doing. Happy squatting and never make mistakes with squats again :)
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