By Marzella Sigai
Squats are kinda like the high-waisted jeans of fitness. They are a classic move and for real, even at home squat machines exist now. And although the trendy exercise is pretty basic, it is definitely possible you are hindering your booty goals by making subtle mistakes. Here, the common mistakes that people usually did and how to fix them.
1. You are not clenching hard enough.
Tuning into your lower body, aka your glutes, quads, and hamstrings, can help improve your form over time, says certified personal trainer and founder of Body By Hannah, Hannah Davis. She also said that before start the squat, it is better to fire up lower body part by squeezing everything. This trick intensifies the part where you lower down, so you should start feeling the burn sooner. Each squat will be way more effective.
2. You squat after doing cardio.
If your goal is to build a bigger, stronger booty, this mistake could sabotage you, says Davis. If your legs are already fatigued from running, spin class, or the elliptical, you will not have enough energy left to crush your strength workout, she says. And you will not see much progress if you cannot give the move your all by adding resistance and increasing weight with each set.
3. You’re not dropping it low enough.
If you want to get the most out of your move, position your thighs parallel to the ground (or even lower) before pushing yourself back up, says Davis. By doing that, you will tone up faster and more efficiently when you use a full range of motion in your squat.
4. No rest days.
Those muscles need time to heal up because of the soreness that literally breaking muscle fibers apart. It is important to take a rest so that all those muscles can repair fully so you be able to go again and repeat the process.
5. You do not add resistance.
Air squats are great for beginners, but if you have been squatting for more than six months and have not noticed your butt getting bigger, you need to add weight. Like any muscle, you have to increase the resistance in order for your glutes to grow. Start off using one that challenging for you but not enough to make you feel like you are straining. Increase the load gradually when you crave more of a challenge.
6. Your form is off.
To see results faster and prevent injury, keep your feet shoulder-width apart, your chest lifted, and your knees behind your toes. Squatting should feel as natural as sitting in a chair.