The exercises that fitness experts and trainers encourage people to perform if they want to have firm and enlarged buttocks. However, during the implementation process, there may be some mistakes that affect the effectiveness of the exercise. Let’s list 4 common mistakes when doing squats that prevent immediate changes in the buttocks!
1 Insufficient depth
One of the common mistakes when doing squats is that many people don’t go deep enough, meaning they don’t make full use of the body’s range of motion. To perform squats effectively, you should lower your hips below your knees and then direct them upwards to complete the exercise correctly. What’s more important is to make sure that your feet are as wide as your shoulders, which helps you maintain stability while moving up and down and reduces the risk of injury.
Insufficient depth
2 Knees inward
The second common mistake that many people encounter when doing squats is keeping their knees inward. This foot position can cause joint pain if maintained for a long time, so you should avoid it! When the knees are inward, the gluteal muscles are not fully activated, which greatly affects the training effectiveness. It also puts pressure on the knee joint and ligaments, leading to a high risk of knee injuries.
Knees inward
3 Leaning forward
If you shift your body weight too far forward during squats, it will affect the training effectiveness as desired. Therefore, the recommendation for you is to keep your body as upright as possible to successfully perform this exercise. If you have difficulty maintaining an upright posture or balance, you can shift your body weight onto your toes each time you lower your body. This method will help you avoid excessive leaning and allow the gluteal muscles to move more.
Leaning forward
4 Rounded back
As mentioned, maintaining an upright posture during squats is important, so you should try to keep your back straight. A rounded back will place the spine in an unstable position and strain sensitive discs.
Rounded back
Above are 4 common mistakes that can affect the effectiveness of squat exercises that many people make. Hopefully, the above information will help you know how to limit these mistakes and achieve results when training!
Source: Health and Life Newspaper
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