Squats are one of the best known exercises practiced by those who want to train the lower body, because they work the glutes, quadriceps and hamstrings.
However, all the benefits that squats can bring are non-existent if they are not done correctly. In addition, poor posture can lead to injuries or injuries, especially to the knees.
To avoid that every effort is in vain, and to avoid more serious problems, the first thing you need to pay attention to is the direction in which you point your feet while making the movements proper to this exercise.
better to start from that base. Once you have a good deal of confidence and a satisfactory level of resistance, you can make the exercise more difficult by using a resistance band or holding a barbell or dumbbells.
These tools increase the strength needed to perform the exercise and consequently the work on the muscle groups involved.
Basic version
- From a standing position, place your feet shoulder-width apart. If you are lifting a load they can be held slightly further apart.
- Point your toes forward.
- Keep your back straight and gaze straight ahead.
- Squat down, making a movement similar to that required to sit on a chair.
- Go down until your thighs are parallel to the floor.
- Hold the position for a couple of seconds, then return to the starting position.
Perform a number of repetitions indicated for your training level and progressively increase them over time.
A common mistake that most beginners make when squatting is putting weight on their knees when going down. However, this can add extra tension to the joints and lead to a variety of pains or injuries.
If you have reduced ankle mobility, you can squat by placing a small weight or book under your heels to lift them slightly.
expect them to be shoulder-width apart and toes pointing forward, not sideways, as is often the case.
In addition to various experts, this is confirmed with certainty by a study published in December 2013 in the Journal of Human Kinetics, according to which the toes pointing forward put less effort on the knees and lumbar spine. This, in addition to improving the results of the exercise, also significantly decreases the chances of injury or injury.
Specifically, the study found that pointing the toes inward or outward by 30 degrees or more could lead to a greater risk of knee injury than a squat with the toes pointing forward. . The reason for the increased risk would be that rotating the feet can put additional pressure on the tendons, ligaments and cartilage of the knee, particularly the meniscus.
There is a tolerance threshold
However, if you notice that you instinctively tend to point your fingers slightly outwards, you do not need to be alarmed. According to experts it can happen and, above all, within a certain threshold it is abundantly tolerated. Indicatively, in order not to develop long-term problems , it is correct to say that although the feet should remain straight, they may also tend slightly outward, approximately 10 degrees.
Especially for those who practice sports not at a competitive level but only to keep fit, in fact, the fundamental aspect to be taken into consideration, in addition to a correct posture, is the sensation of comfort that is felt during the execution of an exercise. For this, it is necessary to combine a correct position with one that is considered to be as natural as possible.
Despite the recommendations, however, it is not uncommon to see videos in which personal trainers or rather trained sportsmen perform squats with the toes pointed outwards much more than 10 degrees. However, this is an example not to follow, if not below. strict control by an expert who evaluates the individual case, because despite this choice it allows you to recruit more muscles and lift higher loads, as mentioned it also carries the risk of knee problems in the long term.
Imitate the posture of other sports
Another "quite popular theory, aimed at those who practice certain sports, is to bring the position of the feet closer when performing squats to that which is assumed in one's own discipline."
For example, a footballer should hold a wide stance, with their toes pointing slightly upward for better traction. Sprinters training on the track, on the other hand, should simulate the stance held in the starting blocks and then squat down and stand with feet shoulder-width apart, toes pointed forward, and squat to a depth of at least 90 degrees.
Mistakes in squatting can be the cause of hot knees after training.
