Welcome to the New Year!!! If you are heading back to the gym, or just starting, different exercises can seem complicated. If you are not sure of what to do, it can really cause some injuries. And of of the number one gym injuries comes from not knowing the proper way to do SQUATS!
THE DO’s:
This complex lower body movement is great for the glutes, quads, hamstrings and hip muscles, but it can be super dangerous if you are not quite sure what you are doing. Below are some do’s:
- Make sure you are wearing the right shoes – flat and no arch support. You can even kick your shoes off and do these in your socks. It allows you to make sure you have the correct foot placement.
- Start small. Use a suspension strap to make sure you have form right.
- Stretch your hips back and roll your quads toward the outside of your body. By doing this your muscles will be normal resting lengths and you will have more flexibility.
- Incorporate balance exercises in your overall workouts. This will help you keep proper form during your squats.
- Keep your core strong. Squats use core as stabilizing muscles, so make sure you know how to use your core properly.
- Use a weight-training belt – it will protect your lower back especially if you are lifting heavy weights.
- Warm up BEFORE you start your workout with weights. Some yoga flow or time on the bike, treadmill or elliptical are great ways to get your muscles and joints ready for weights.
THE DON’Ts:
- Overload the weight – start out small and work your way up.
- Allow quad dominance: Squats can work your quads but you want a squat to predominately work the glutes. In other words, squeeze your butt 🙂
- Squat all the way to the floor. A lot of trainers will want you to take your bottom to the floor. I think it puts too much pressure on your knees and can do damage to the joint over time.
GETTING STARTED:
If you are just starting out learning the proper way to do squats I would say start with the suspension bands or try using a squat press if you are in the gym. A large workout ball placed against the wall works well too!
- First you want to start out with your back on the ball lightly pressing it into the wall.
- Hold light-weight dumbbells in your hands near your shoulders.
- Make sure your chest is out, shoulders back, head up, and that your feet are aligned. Remember, you want to lean in the ball just a little bit.
- Start by squatting (the ball will move with you) to a 90-degree angle.
- As you push back up into a standing position you want to press the weights down toward your hips.
- Repeat for a 3 sets of 12 repetitions each.
Now that you know the proper way to do squats, you can feel more secure that you can do them without injuring yourself.
This method is also great for your posture, your core and a little shoulder workout! Double Bonus!
Have a great workout!!!!
Lyndsey
Lyndsey Bobola understands the struggles of losing weight and getting healthy. She has lost over 65 pounds through her fitness journey. Breaking through the fad diets and exercise routines and giving up excuses, Lyndsey created goals and developed nutrition plans that worked! She gained a healthy lifestyle and now feels better than ever before. As her life improved, Lyndsey developed a passion to help others discover the path to a healthier life.
Now, Lyndsey is here to help clients cut through the noise of Instagram fitness models and fad diets to find real, lasting change. She is here to help people who are ready to improve their life through fitness, health, and life goals.
Scrolling through Instagram accounts of so-called fitness models, Pinterest meal prep ideas, and online workout programs with no scientific backing, Lyndsey realized a majority of fitness ideas online are wrong. They are designed for quick but not lasting results, to make you feel inadequate, or to get your money and leave you hanging. Lyndsey wants to change that through education and hands-on training. Taking no excuses, she provides honest and effective guidance for people who are ready for change.
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