Squat is one of the best exercises to practice to work on certain areas of the body, especially buttocks and legs. It is a type of work-out that can be done both at the gym and at home, as it is a free body exercise. The important thing is to pay attention to the correctness of the movements. Only if you squat the right way will they be effective and produce visible effects. Do you want a B-side to make you envious? Here’s how to do the squats right to firm up your buttocks and thighs.
How to Squat Avoiding Common Mistakes
Most people think they know how to squat. Actually, they don’t pay too much attention to the movements and don’t realize the mistakes they make.
Here is a list of the most common ones.
- Close your knees inwards. This is something that is often done by women who have wide hips and underdeveloped thigh muscles. Closing your knees while squatting means overloading your knees, exerting excessive pressure on your ligaments. To gain a correct position, both the inner and outer thighs need to be strengthened. A very useful way of doing this is to walk sideways: standing up, spread your legs up to the width of your shoulders, slightly bend your knees and shift your weight onto your heels. From this position, bring the left foot closer to the right foot, which you must hold still, return to the initial position and repeat alternating the feet for one minute.
- Bend your legs too much (or too little). The buttocks must draw an angle not exceeding 90 degrees. Here’s how to squat to involve the back muscles of the thigh and buttocks: the femur must be parallel to the floor, no higher or lower. You can get used to the correct movement by taking a reference point such as a chair. Lower down until you touch it with your buttocks, then get up.
- Arch your back. If you bend your back and push your buttocks out when you squat, you can discharge all your weight into the lower part of your spine and risk overstraining it. To avoid falling into this error, you must strengthen the lumbar region.
- Always do the same movement. There are different types of squats, each of which tones up a different muscle beam. For example, taking your shoulders as a reference point, if you spread your legs less you can work more on your buttocks. If you take a more distant position, work on the areas of the thighs that are more difficult to tone up. If you move one leg further ahead than the other, you can make other muscle groups work.
How to Take the Correct Position During Squats?
To check if you are in the correct position, do the exercises in front of the mirror. Position yourself in front of the gym bench as if you were sitting on it. Divide your legs by keeping your feet in line with your shoulders, keeping your back straight. Bend your knees until your buttocks touch the bench. Then stand up and repeat several times. Remember, between one session and the next, to take at least a minute of rest, taking advantage of this time for some breathing exercises.
How to Squat With Variants
- If you want to accentuate the toning, you can also perform squats with the help of tools such as a barbell, dumbbells or a swiss ball.
- Squats with detachment can be performed either freehand or with the help of dumbbells. It is a matter of adding an upward leap to the squat, making strength with the legs and going as far as to stretch the knees completely.
- Squats with lunges. Starting from the upright position, you first move forward one leg and then the other, alternating them, as if you were to take a very big step.
- The split squat is particularly interesting for the buttocks and is performed using a ball or a step.
- In the gym you will also find a multifunctional machine that can help you to perform squats correctly: the multipower. The use of the machine is ideal if you are new to the sport, because it allows you to balance forces and levers.