Squat mistakes: professional points out the 5 most common

When performed in the right way, physical exercises only offer health benefits. However, when done the wrong way, they can compromise the desired results and even cause injuries, as often happens after squat errors.

According to physical educator Joicy Vanessa, the squat is widely known for its potential to strengthen the legs, buttocks and lumbar region, in addition to providing benefits for balance, stability and body posture, and developing strength, endurance and muscle hypertrophy.

But for that, you need to perform a perfect movement, without any mistakes that could harm your body.

In view of this, the professional pointed out the five common mistakes made during squats, which still end up interfering with muscle mass gain.

5 common squatting mistakes

1

Take the heel off the ground

One of the frequent mistakes is to take the heel off the floor and force the knees forward while performing the squat.

Joicy explains: “This generates an overload on the knees, which can result in injuries. It is essential to keep your feet flat on the floor and in line with your knees throughout the movement.”

two

Unstable and inward knees

Another commonly observed error is dynamic valgus, i.e. instability in the knee and the tendency to move it inwards during the squat.

“This misaligned position puts excessive pressure on the joints, increasing the risk of injury. To correct it, it is important to keep your knees in line with your feet and control the movement throughout the execution”, explains the expert.

3

hyperextension

We often take the hip too far forward when lifting the weight, which can generate unnecessary tension and compromise movement stability.

According to the professional, the tip is to focus on keeping your hips in line with your torso, avoiding any exaggerated forward movement.

4

Exaggerate the leaning of the trunk

Going down with the torso too inclined is also a common mistake that overloads the lumbar region. Therefore, Joicy explains that it is essential to keep the torso upright and aligned throughout the movement.

“This helps distribute the load properly, preventing spinal injuries. Keep your chest open and shoulders back, maintaining proper posture.”

5

pelvic retroversion

Pelvic retroversion happens when the person performs the squat with a large amplitude, and at the end of the movement inclines the pelvis a lot, making a flexion in the spine.

According to Joicy, this ends up misaligning the natural curvature of this region, leaving the spine in a “C” shape.

“In the short or long term, it causes great pressure on the spinal discs,” he says.

How to avoid squatting mistakes

The best way to avoid the mistakes pointed out by Joicy is to look for a qualified professional who can guide you during the exercise and make the necessary technique corrections.

In addition, it is also indicated to start with lighter loads and progress gradually, according to your training evolution and, of course, respecting the limits of the body.

Thus, it will be possible to obtain the best results and avoid injuries during training.