Have you ever wondered if you're doing squats the right way? Many of us love adding squats to our fitness routine because they are incredibly effective for strengthening the legs, hips, and core.

But here's the thing—doing squats incorrectly can actually lead to discomfort or even injury.

So today, let's walk through together how we can perfect our squat form, avoid common mistakes, and get the most out of this powerful exercise.

Why Squats Are a Must-Do

First, why should we even care about squats? According to Dr. Amanda Lewis, a certified physical therapist, "Squats engage multiple muscle groups, making them one of the most functional and beneficial exercises for both strength and mobility."

Here's what we gain when we do squats regularly:

• Stronger legs and hips

• Improved core stability

• Better balance and coordination

• Enhanced mobility in the ankles, knees, and hips

• Support for daily movements like sitting, standing, and lifting

Now, let's dive into how we can do them safely and effectively.

Step-by-Step: The Correct Squat Technique

Follow these simple steps to perform the perfect squat:

1. Start with stance: Stand tall with feet shoulder-width apart. Toes should point slightly outward, about 10-30 degrees.

2. Brace your core: Imagine preparing for someone to tap your stomach. This keeps your core engaged.

3. Lower with control: Begin the movement by pushing your hips back as if sitting into a chair. Bend your knees and lower your body.

4. Keep your chest up: Your torso should remain upright, not leaning too far forward.

5. Go to depth: Aim to lower until your thighs are parallel to the floor or slightly below—depending on your mobility.

6. Push through your heels: Drive through your heels as you return to standing, keeping knees in line with your toes.

Dr. Michael Carter, a sports medicine physician, emphasizes, "Proper squat depth varies by individual, but maintaining good alignment and control is key to long-term safety and results."

Common Mistakes to Avoid

Even though squats seem simple, there are some frequent errors we should watch out for:

• Knees caving inward: This can strain the knees. Instead, keep them tracking over the toes.

• Heels lifting off the ground: Our heels should stay firmly planted throughout the movement.

• Rounding the lower back: Keep a neutral spine—avoid tucking the pelvis under at the bottom of the squat.

• Leaning too far forward: This shifts too much stress onto the lower back. Focus on keeping your chest lifted.

• Not going deep enough: While depth depends on mobility, performing shallow squats limits their effectiveness.

Dr. Sarah Lee, a certified strength and conditioning coach, advises, "Filming your squat or using a mirror can help you check for these common mistakes and improve your form."

Tips for Safe and Effective Squatting

Here are a few simple ways we can enhance our squat performance:

• Warm up first: Prepare the body with mobility exercises like hip circles and ankle stretches.

• Work on mobility: Tight hips or ankles can limit our squat depth. Regular stretching helps.

• Progress gradually: Start with bodyweight squats, then add resistance (such as dumbbells) as strength improves.

• Listen to our body: Some slight muscle soreness is normal, but sharp pain means it's time to stop and reassess our form.

Dr. John Harris, an orthopedic specialist, reminds us, "Squats should never cause knee or lower back pain if done correctly. Address mobility issues and form first."

Benefits Beyond the Gym

One of the best things about squats is how much they improve our everyday life. Regular squatting builds the strength and mobility we need for common activities like picking things up, climbing stairs, or playing with kids.

Plus, squats can also contribute to stronger posture and better joint health as we age. It's a lifelong movement pattern that benefits all of us.

Ready to Squat Smarter?

So Lykkers, are you ready to master your squat form and boost your training results? We encourage you to take the time to practice proper technique—your body will thank you!

If you're already doing squats, try filming yourself or asking a knowledgeable friend or coach to give you feedback. And if you're new to squats, start slow and build confidence with bodyweight movements first.

We'd love to hear from you—what's your favorite squat variation, and what results have you noticed? Share your tips with us and let's all squat smarter, together!