Five Common Squatting Errors Identified by an Expert Trainer, Along with Solutions to Prevent Them

Sherri McMillan, owner of Northwest Personal Training in Vancouver, Washington, shares her expertise on performing effective and safe bodyweight squats.

Bodyweight squats, also known as air squats, are considered one of the most effective compound exercises. They primarily target the glutes, quads, and hamstrings, but also challenge smaller stabilizing muscles and ligaments around the ankles, knees, hips, and spine.

To maintain core engagement during bodyweight squats, brace the core as if lifting a heavy barbell and inhale before engaging the core muscles. Controlling the eccentric, or lowering, phase of the squat is important to prevent injuries and keep thigh muscles engaged. Resisting the temptation to bounce out of the bottom of the squat as you return can help maintain proper form and control.

Experienced exercisers can still make mistakes during bodyweight squats. Common errors include disengaging the core muscles, leaving the spine and lower back vulnerable, or allowing the knees to collapse inward as you lower or rise. Heels lifting as you drop into a squat is another common mistake, typically caused by limited ankle mobility and tight calves.

Sherri McMillan, an international fitness presenter, personal trainer, fitness columnist, and author, offers practical tips to correct these mistakes. For instance, placing a thin weight plate under each heel when you squat can help keep your weight back in your heels throughout the movement. Keeping the knees out wide and allowing them to track in the same direction as the toes can help prevent the knees from collapsing inward.

Squatting over a low box or bench positioned just behind the heels can help teach proper control of the descent. Interlacing fingers behind the head during squats, also known as a prisoner squat, can help keep the spine long and teach proper hinging at the hips.

Squats offer numerous strength benefits that transfer to daily activities such as getting out of a chair, lifting something heavy, getting off the floor, or holding an athletic, ready stance in sports. However, dropping too quickly during bodyweight squats can lead to repetitive strain on the hips, knees, and lower back. Rattling through a set of squats can light up deep-lying abdominal and lower-back muscles around the core to stabilize the spine.

For beginners, teaching someone how to get up and sit down off a bench with good technique is a great place to start when learning to squat. By following these tips, you can master the bodyweight squat and reap its numerous benefits.

Sherri McMillan holds a bachelor's degree in Exercise Physiology from the University of Windsor and a master's degree in Exercise Physiology from the University of British Columbia. Northwest Personal Training, located in Vancouver, Washington, offers personal training services and fitness classes. Despite extensive online search, no information was found on who received the award for Best International Fitness Presenter of the Year 2010 that McMillan was recognised with.