5 Squats Mistakes You’re (Probably) Making
Although squats are pretty basic, it’s definitely possible you’re hindering your goals by making subtle mistakes. In this article, we’ll break down the most common squat mistakes and how to fix them.
Woman doing squats with a kettlebell
1 . You’re probably not clenching hard enough.
Tuning into your glutes, quads, and hamstrings can help improve your form over time. Fire up your lower body by squeezing everything before you start the squat. This trick intensifies the part where you lower down, so you should start feeling the burn sooner. Each squat will be way more effective.
2 . You probably squat after doing cardio.
If your goal is to build a bigger, stronger booty, this mistake could sabotage you. Here’s the deal: If your legs are already fatigued from running, Spin class, or elliptical, you won’t have enough energy left to crush your strength workout. And you won’t see much progress if you can’t give the move your all by adding resistance and increasing weight with each set.
Woman doing squats with a kettlebell
3 . You’re probably not dropping it low enough.
If you wanna get the most out of your move, position your thighs parallel to the ground (or even lower) before pushing yourself back up. You’ll tone up faster and more efficiently when you use a full range of motion in your squat.
- You probably don’t add resistance.
Air squats are great for beginners, but if you’ve been squatting for more than six months and haven’t noticed your glutes getting bigger, you need to add weight. Like any muscle, you have to increase the resistance in order for your glutes to grow. Start off using one that’s challenging for you—but not enough to make you feel like you’re straining. Your last two reps should feel like they are very hard to complete but not impossible. Increase the load gradually when you crave more of a challenge.
- Your form is probably off.
To see results faster and prevent injury, keep your feet shoulder-width apart, your chest lifted, and your knees behind your toes. Squatting should feel as natural as sitting in a chair.