Squats – Among the recommended activities for good health, in addition to improving physical condition, we find good nutrition and exercise. On that last point, one of the best options is the execution of squats.

This article will look at the benefits of doing squats, the correct way to perform them, and the mistakes to avoid when performing them.

Benefits of doing squats

The first thing we should highlight about squats is their positive effect on health, specifically the muscles. Especially the legs become more robust and increase in size. On the other hand, the tendons and other parts of the lower area are also favoured.

Something worth noting, among many things, is that it is an activity that both men and women can carry out. These are other advantages and benefits that squats provide, according to coach Ángel Carmona.

  • Reduces risk of injury. Thanks to the strength of the muscles, they are better able to perform demanding physical activities without fear of harm.
  • Reduce fat. Like many other exercises, it helps to eliminate accumulated fat, toning the muscles.
  • Promotes balance. The type of exercise and the form of its execution help to increase body balance.

How to do squats correctly?

To enjoy all the benefits that squats provide, it is essential to perform them correctly. Professional trainer Marisa Santos highlights the technique to follow during this activity.

Initial position

We must first know the position with which the activity will start. This is essential for the subsequent execution to be adequate. To do this, you must be completely upright. The hands will go on each side. The feet should have a distance between them similar to that between the performer’s shoulders.

Some people find it more appropriate for their toes to be pointed forward, while others prefer to suggest as far to the side as possible. On this point, coach Santos points out that there is no strict rule, so each person can choose the option that seems best to them.

Something similar happens with the hands, although in this case, most coaches consider it more appropriate to interlock them with each other. However, there is no problem if the performer prefers to keep them side by side, with fingers outstretched.


When performing the exercise, you must be very clear about the form of the activity. Some people believe that it is about bending the knees to strengthen the legs, but in reality, that must be an effect of the natural movement of the exercise: the area of ​​​​the waste that goes back.


Breathing plays an essential role in performing squats. Especially since this exercise helps to strengthen the abdominal area. Therefore, when moving backwards, you should exhale, and when returning to the starting position, inhale. This makes it easier for the movement to have a much more significant impact on the body.


It is a continuous exercise, so after throwing the pelvis back, which leads to bending the knees and lowering, you must return to the starting position to repeat the process. The goal is to complete the predetermined number of repetitions.

As a suggestion, you can do ten repetitions, rest for 1 minute, and do the same amount again until you complete four series.

Mistakes to avoid when doing squats

Experienced trainer Roger Brown points out these common mistakes when doing squats.

force the knees while Squats

Squats should demand the most excellent resistance from the glutes, not the knees. Therefore, when you throw your waist back, you should feel more pressure on your thighs and buttocks, not your knees or legs.

misplaced knees

Once again, if the knees are not moving correctly, the exercise will lose its value. Some put their knees in to have greater ease when going down, but Only then can you get the full advantage of squats.

flex your back

As damaging as putting the knees, it is flexing the back. To avoid injuries in this area, it must remain straight at the time of the execution of the squats. Among the recommendations of the experts to quickly correct this error is to stare straight ahead and increase

roll up your heels

There is a movement that people usually do when performing squats, especially those who do them for the first time. It is about raising the heels when the pelvis is brought back. It is normal because it is a way to reduce the pressure felt by both the buttocks and the muscles, but it is a mistake and, therefore, should be avoided.

Firstly, because it decreases the effect that squats can have on the muscles, and secondly, because if the heels are not fixed on the ground, then when going up, it will be much more difficult. This is because the heels are essential for the push to return to the starting position.

Finally, it must be considered that there is a wide variety of squats, so it is worth varying, especially if you have already mastered how to perform any of them. In the case of those requiring weight for their execution, this should not be too heavy to avoid injuries and get the most out of the exercise.

It’s an excellent idea to decide to exercise, and if the decision is to squat, then it’s best to make sure you’re doing them the right way.