4 Common Mistakes to Avoid When Doing Squats: How to Avoid the Most Common Pitfalls

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Squats are one of the most important exercises when it comes to building strength and muscle mass. They are also a very effective way to burn calories and get your up. However, there are a few common mistakes that people make when doing squats, and these can lead to injury or even progress stagnation. Here are four common mistakes to avoid when doing squats, so you can make sure you’re doing them correctly for maximum benefits.

Unnatural Form: What to Look Out For

The most important thing in any exercise is making sure your form is correct. With squats, it’s important to keep your back straight, chest high, and feet shoulder-width apart. Your knees should be aimed in the same direction as your toes, and you should aim to keep your knees behind your toes. If you find that you’re having to lean too far forward or backwards, you may want to look into correcting your form or even lower the weight you’re using.

Know Your Limits: How to Avoid Injury

When it comes to weight lifting, the most important thing is to make sure you’re lifting an amount of weight that you’re able to handle. If you’re just starting out, it’s important to start lighter and work your way up. Don’t try to go for maximum reps or sets until you really understand the exercise and are confident in your enough. If you find yourself straining too much, take a break and lighten up the weight. It’s more important to focus on form than the amount you’re lifting.

Don’t Neglect Warm-Up Exercises

It’s important to make sure your body is ready for the workout. Squats can be a high-impact exercise, so it’s important to make sure your muscles are warmed up and ready for it. Before you start, it’s a good idea to do a few sets of light exercises like jogging, jumping jacks, or arm circles to get your heart rate up and get your muscles moving. This will reduce the risk of injury, and help you get the most out of your workout.

Focus on Engaging Your Core Muscles

When doing squats, it’s important to make sure your core muscles are engaged. Make sure you’re pulling your belly button in towards your spine and keeping your core tight throughout the movement. This will also help you to keep your form in check and make your workout more effective. It will also help your lower back stay safe and reduce the risk of injury.

In conclusion, squats are an excellent exercise for building strength and muscle mass. However, if you are not careful, it can lead to injury or progress stagnation. By avoiding the four common mistakes outlined above – unnatural form, lifting too much weight, neglecting warm-up exercises, and forgetting to engage your core muscles – you can make sure you can use squats safely and effectively in your exercise routine.


  • Meadows, A. (2020). Squats: A comprehensive guide. London: Bloomsbury Publishing.
  • Petersen, R. (2019). Weight lifting: The fundamentals. New York: HarperCollins Publishers.
  • Riley, K. (2018). 101. San Diego: Academic Press.

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