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Get More From Your Squats

Are you squatting like its HOT or like its NOT?


Squats are one of the best known exercises for glute strengthening, or simply getting a better booty! And they work great! However, squats are also one of the most commonly incorrectly performed exercises. Sometimes due to misinformation about the exercise and sometimes due to a combo of tight vs weak muscle systems, many mistakes in squat form are made and can lead to knee issues, back and hip pain, and of course, a reduction in the effectiveness of the exercise.


To get the most out of your squats and to prevent injuries, follow these tips.

  1. Basics: Start with your feet slightly wider than your hips and begin your squat by bending your knees and pressing your glutes back and down as though you were going to sit on a chair behind you. Your back should stay parallel to your shins as you reach your lowest point, aiming for glutes close to knee height. Straighten your knees and bring the glutes back up and in so that hips, ribs, and ankles are in alignment.

  2. Focus on keeping your abs braced throughout the move, but especially at the bottom of the movement. This will prevent your lower back from over-compensating and taking on too much of the load. Often, people will relax the abs when they reach the lowest point and end up with lower back or hip pain.

  3. Check your feet. A strong squat needs a strong base. Your feet should remain solidly planted on the floor throughout the move with your weight evenly distributed between them. Both your heels and your big toes should not raise off the floor during any point of a squat. If you find your heels lift, take time to focus on stretching your lateral calf muscles and your TFL while finding exercises to strengthen your inner thighs and inner calves. Does your big toe lift as you hit that lowest point in your squat? Check your abs! Often that is a sign that the abs are no longer braced and the back is taking on most of the load. If you find it hard to keep your abs braced throughout the move, it may be due to underactive or weak core muscles. A personalized training program can help you solve these issues. Book a session with one of our trainers today!

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