Squats are a staple in any good exercise program. There are many different variations, but there's no sense in progressing to a new variation if you haven't perfected your basic squat form. Working in the fitness industry for several years now, I've seen many beginners and some seasoned gym-goers struggling with their squat form. Below is three of the most common squat errors -- and how to fix them!
1. Crashing Knees
If your knees "crash" inward as you come up from the bottom of your squat, you are either not engaging your glutes (booty) or you have weak hip abductors. First, try squeezing your butt cheeks together at the bottom of your squat and keeping them squeezed as you rise. You should be doing this with each squat! If this doesn't fix the "crash," then weak hip abductors are likely the cause. Choose 1 or 2 of the exercises below to perform 2-3x per week and start strengthening those hip abductors. (Highly recommend using these as part of a warm-up before squatting!)
Banded Lateral Walks
EQUIPMENT REQUIRED: mini band
Slide on a mini band either just above or just below your knees. Sink your hips back and bend your knees, aiming to keep your shins perpendicular to the floor. Keep your core braced tight and press your knees outward to maintain tension on the mini band as you take small, robotic steps. Try not to sway. Perform 3 sets of 15-20 steps each direction.
Clamshells
OPTIONAL: mini band
If using a mini band, slide on the band just above your knees. Lay on your side, bend your knees while stacking your hips, knees, and ankles. Keep your feet together as you lift your top knee slightly. Maintain a braced core and stacked hips to prevent rocking backward. Really squeeze your butt cheek! Perform 3 sets of 15-20 reps each side.
Side Lying Hip Abduction
Laying on your side, bend your bottom leg and extend your top leg. Stack your hips and pull the toes of your top leg toward you (flex your foot). Squeeze your core, quad (of top leg) and glute as you lift your top leg up and slightly behind you. Perform 3 sets of 15-20 reps each side.
For my fellow visual learners, click here for a demo of all three exercises!
2. Hip Impingement
Are you someone who struggles to drop it low? If you feel like your hip bones are hitting your thighs and this is stopping you short in your squats, try changing your foot spacing and positioning! Does it feel better with your feet closer or wider? Toes slightly turned out or toes straight forward? This is something extremely individual as we all have different bodies and different bone structure. With that said, experiment with your positioning to find what is comfortable for you. Keep in mind that you want to find a position that allows your knees to "track" over your toes. (If your knees were to paint a line as you squat, you want them to paint a line straight over your toes -- not to the inside or outside of your foot.)
If you feel tightness in your hips or legs while squatting, you may benefit from adding more stretching into your routine. There are many ways to stretch your hips, but a pigeon stretch is a great way to stretch your hip flexors, piriformis and glutes all at once. When your muscles are warm, hold this stretch for 30-60 seconds each side. The more often you do a pigeon stretch, the more benefit you will see. Ideally, you should be stretching everyday!
*Tips: aim to get your front shin parallel to the front of your mat and squeeze your butt.
Click here for a demo of a pigeon stretch and some help experimenting with foot positioning!
3. Ankle Impingement
Do your heels lift off the ground as you come to the bottom of your squat? This is either due to muscle tightness or failure of the ankle joint to glide as it is supposed to. If you feel a pinch in the front of your ankle, consult with a physical therapist to remedy this joint issue. If you feel tightness in the back of your ankle and up into your calf while squatting, continue to the stretches below to start improving your ankle mobility! (To see the most benefit, you should be performing one or two stretches at least 3x/week. Add them to your warm-up before squats for a more enjoyable leg day.)
Deep Squat Hold w/ Knee Push
Get low in a squat, keeping your feet flat on the ground. Shift your weight toward the right, using your right forearm to push your shin toward your toes. Hold for 10 to 15 seconds each side. Continue alternating sides for 1 minute.
**If getting into a deep squat is too difficult, try one of the two exercises below.
Strap-Assisted Dorsiflexion
EQUIPMENT REQUIRED: yoga strap or t-shirt
Sitting on the floor, hook a yoga strap or t-shirt over the balls of your right foot. Maintaining good posture, think about pressing your heel away while pulling your toes toward you. You should feel a stretch through the back of your ankle into your calf. Hold for 30-60 seconds each side.
Kneeling Dorsiflexion Rock
Starting from a kneeling position, step your right foot forward and keep it flat on the floor. Place your hands on your right knee and shift your weight forward, pressing your knee over your toes. This is a BIG stretch, so ease into it! Hold for a few seconds, and then shift your weight back to come out of the stretch. Take a breath and on the exhale, shift your weight forward again. Repeat until you've completed 10 reps, then switch to the other side.
Click here for a demo of these three stretches!
Be sure to like this post if you found it helpful. Thank you for reading and happy squatting!
***Not all exercises are suitable for everyone. The information in this post is not intended to diagnose or treat any ailment, injury, or condition. Always consult with your physician before starting an exercise program.
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Thanks for the visuals. Way easier to understand….