Przysiady - it might seem like a simple exercise that everyone can do. Meanwhile, many people make mistakes in their implementation. How to do squats correctly? Watch our video to learn how to do the perfect squat and how to use squats in training for lean thighs and buttocks.

Contents:

  1. Przysiady - how to do squats?
  2. Squats - mistakes in doing squats
  3. Przysiady - training for thighs and buttocks
  4. Przysiady - exercise effects

You need to know the technique in order toto do the squats correctly. Wrongly done, they can result in overloading the knee joints, straining the spine or even a painful injury.

Przysiady - how to do squats?

The instructions below will help you get the correct squat step by step.

  1. Stand straight while slightly straddling. The head should be an extension of the spine, looking straight ahead. Pull in your stomach.
  2. Slowly start bending your knees while pushing your hips backwards. For better balance, you can keep your arms straight in front of you. Try not to let your knees protrude far in front of your toes (but if you find it difficult to balance in this position, your kneesmay be in front of your feet- it's more important not to lean forward too much). Also remember thatfeet should be firmly against the ground . The angle between the thigh and lower leg should be a maximum of 90 degrees.
  3. As you straighten your knees, come back to the starting position.

Do sit-ups slowly, without rushing. It is important that the spine is straight during the exercise and that the abdomen is pulled in.

Watch the VIDEO how to do squats correctly and how to avoid mistakes in doing this exercise.

Squats - mistakes in doing squats

The most common mistakes in squatting include:

  • lifting the heels off the ground- this often occurs when the range of motion in the ankle joint is limited. Committing this mistake can lead to excessive overload in the hip, knee and lumbar spine.
  • doing squats with the torso perpendicular to the ground- most often associated with excessive tension in the back muscles. In a correctly performed squat, the hips are turned torearward and upper torso forward.
  • joining the knees inwards- making this mistake is caused by too little muscle strength. It can be dangerous as it damages the knee joint. Therefore, when doing the squat, you need to remember about the correct tension of the muscles of the legs and buttocks.
  • excessively putting the knees in front of the toes- try to keep the knees in a straight line above the feet or slightly above the feet line. With the technique in which the knees are strongly extended, the tension in the kneecaps is 22% greater than in the version without extending the knees in front of the toes.
  • failure to keep the spine in a neutral position- bending the back while doing the squat overloads the lumbar spine and weakens the spine extensors.
Important

When doing squats, your knees MAY cross your toes!

You can often hear the opinion that the knees in a squat should not go beyond the foot line.This is one of the old training myths.

Whether or not your knees come out above the lines of your feet is determined by your body structure. With short or proportionate legs it is much easier to do, but there are many cases where the femur is just disproportionate to the tibia and the knees will always protrude slightly beyond the line of the feet. It is then not dangerous because our natural movement is correct. It can be an injury when we deliberately cross a safe line because we disrupt the natural movement of our knee joint.

In order to check if we perform the squat correctly in its lower phase, we must observe how the weight of our body is arranged. The feet should be evenly loaded with the weight of the squat. The toes should be glued to the floor along with our heel. If we feel that the heel is moving away from the ground, we tilt our figure forward and lead the movement incorrectly, while if our toes leave the floor, we lean back, which may result in a fall. The weight should be in the center of the body, and this balance is determined by our feet.

More important than keeping your knees in front of your toes is the squat depth.The squat cannot be too shallow- in the minimum version, we should bend our knees to at least 90 degrees, but it is worth deepening it. The smaller the angle between the thigh and calf, the more the exercise engages the gluteal muscles.

Przysiady - training for thighs and buttocks

Squats can be performed traditionally, in series (preferably 12-16 repetitions in a series),however, other variants of this exercise also bring good results.

Meet Ola Żelazo's training for shapely thighs and buttocks, which is based on various methods of doing squats.

Przysiady - exercise effects

A properly performed squat is an excellent functional exercise that has a positive effect on the appearance and condition of many muscles. It is helpful, among others, in shaping the muscles of the thighs, buttocks and abdomen, as well as strengthening joints and tendons. The effectiveness of the squat is evidenced by the fact that it is an integral part of the training of every professional athlete, regardless of the discipline he or she practices.

Squats also support the burning of fat from the thighs and buttocks. Therefore, if you want to effectively slim down the upper legs, regularly perform squats in combination with cardio training (e.g. running, cycling, jumping rope).

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  • Training for Brazilian buttocks
  • Exercises for shapely buttocks with Mel B

Category:

Anatomy