Squat Properly – To squat properly and make mistakes to avoid among the activities recommended for good health, we find good nutrition and exercise in addition to improving physical condition. On that last point, one of the best options is the execution of squats.

Benefits of Doing Squat Properly

We should highlight squats’ positive effect on health, specifically on the muscles. Especially the legs become stronger and increase in size. On the other hand, the tendons and other parts of the lower area are also favored.

Something worth noting, among many things, is that it is an activity that both men and women can carry out. These are other advantages and benefits that squats provide.

Reduces Risk of Injury

Thanks to the strength of the muscles, they are better able to perform demanding physical activities without fear of injury.

Reduce Fat

Like many other exercises, it helps eliminate accumulated fat and ton the muscles.

Promotes Balance

The type of exercise and the form of its execution help to increase body balance.

How to do Squats Correctly?

To enjoy all the benefits squats provide, performing them properly is essential. Professional trainer Marisa Santos highlights the technique to follow during this activity.

Initial Position to do Squat Properly

We first need to know the position with which the activity will start. This is essential for the subsequent execution to be adequate. The hands will go on each side. Its feet should have a distance between them, similar to the performer’s shoulders.

Some people find it more appropriate for their toes to be pointed forward, while others prefer to suggest as far to the side as possible. On this point, coach Santos points out that there is no strict rule, so each person can choose the option that seems best to them.

Something similar happens with the hands, although in this case, most coaches consider it more appropriate to interlock them with each other. However, if the performer prefers to keep them side by side, with fingers outstretched, there is no problem.


When performing the exercise, you must be very clear about the form of the activity. Some people believe it is about bending the knees to strengthen the legs, but in reality, that must be an effect of the real movement of the exercise: the area of ​​​​the waist that goes back.


Breathing plays an essential role in performing squats. Especially since this exercise helps to strengthen the abdominal area. Therefore, when moving backward, you should exhale and inhale when returning to the starting position. This makes it easier for the movement to have a much greater impact on the body.


It should be noted that it is a continuous exercise, so after throwing the pelvis back, which leads to bending the knees and lowering, you must return to the starting position to repeat the process. The goal is to complete the predetermined number of repetitions.

As a suggestion, you can do ten repetitions, rest for 1 minute, and do the same amount again until you complete four series.

Mistakes To Avoid When Doing Squat Properly

Experienced trainer Roger Brown points out these common mistakes when doing squats.

don’t force The Knees To Squat Properly

Squats should demand the greatest resistance from the glutes, not the knees. Therefore, when you throw your waist back, you should feel more pressure on your thighs and buttocks, not your knees or legs.

Misplaced Knees

To have greater ease when going down, some put their knees in when in reality, it should be out. Only then can you get the full advantage of squats. Once again, the exercise will lose value if the knees are not moving properly.

Flex Your Back

The experts’ recommendations to quickly correct this error is to stare straight ahead, to increase the relaxation of the shoulders. As negative as putting the knees, it is flexing the back. In fact, to avoid injuries in this area, it is vital that it remains straight at the time of the execution of the squats.

Roll Up Your Heels

There is a movement that people usually do when performing squats, especially those who do them for the first time. It is about raising the heels when the pelvis is brought back. It is normal because it is a way to reduce the pressure felt by both the buttocks and the muscles, but it is a mistake and, therefore, should be avoided.