Squatting mistakes

The squat strengthens virtually every muscle in your lower body: your butt, front thighs, rear thighs, and lower back. The squat even improves your sense of balance. That’s good for a move that essentially mimics getting in and out of a chair. But if you don’t do this exercise correctly — and many people don’t — you’re asking for an injury.

Squatting incorrectly
We know one guy who spread his legs practically into the splits and lowered his butt all the way to the floor when squatting. Then he’d pop back up into a standing position so forcefully that he was close to being airborne. After a few months, this guy began showing up at the gym with ace bandages wrapped around his knees. Small wonder! When you do squats with such incorrect form, it’s easy to injure your knees. Another common error is leaning too far forward and letting your knees shoot out past your toes. Two other problems: dropping your knees inward or letting them bow to the outside. These mistakes put incredible pressure on the delicate tendons, ligaments, and cartilage that hold the knee in place and lead to knee injuries. See photo A of Figure.

Squatting properly
Start with your feet hip-width apart and point your toes straight ahead or angled slightly outward — whichever foot position is more comfortable and allows your knees to travel over your feet. As you squat down, your knees should travel in a straight line, in the direction that your toes are pointed. Never squat so low that your thighs are lower than parallel to the ground. When you stand up, press through your heels, and finish with your legs straight but relaxed. Snapping your knees places pressure on your knees and sends your lower back into an extreme arch. See photo B of Figure. Practice doing the squat sideways in front of a mirror so you can see your form by turning your head. Alternatively, you can ask a friend or spotting partner to watch and correct you, or work with a personal trainer. Don’t add weight to your squat until you’re positive that you can do the movement properly. Always check and make sure that your knees travel in the same direction as your toes.