Did squatting hurt your waist? Put your butt down

I spent a huge amount of money to buy a gym membership, and I always go there once or twice a month to show my respect for it.

I don’t know what kind of exercise has discouraged everyone. For Dongdong Miao, it is often defeated by the devilish leg exercise - squats!

The day after squat training, I couldn’t stand, sit, or do any leg movements.

Squats are an efficient lower body exercise that can simultaneously activate and train multiple muscle groups including the gluteal muscles, quadriceps, core muscles, etc. It can be said to be the king of fitness movements, and it is very helpful whether you are gaining muscle or losing fat.

In addition, squats can strengthen the heart, improve jumping ability, body flexibility and the rate at which the body burns fat.

Kill two birds with one stone. I’ll start practicing it first.

In actual practice, we often hear that "squats hurt the knees".

Does squatting really hurt your knees? In fact, it is not the squatting that hurts your knees, but your movements.

Don't underestimate the squat movement. It may seem simple, but it is actually a very technically difficult movement. As long as the center of gravity of the body is shifted, it may cause knee injury.

During squats, the position of the knee joint can be one of the indicators to measure whether the movement is correct. The main three situations are: the knee joint is too forward, or the knee joint is inward or outward, all of which are incorrect.

When squatting, because the feet are positioned too far back, when the body squats down, in order to maintain the center of gravity, the knees will extend forward. For some people, the heels will even leave the ground when squatting.

At this time, both our ankle and knee joints will be under tremendous pressure.

On the other hand, incorrect waist posture during squat exercises may also cause damage to the waist muscles.

When doing squats, your waist needs to be straight, but not too straight.

In order to straighten their back, some people may tilt their pelvis forward, that is, stick out their buttocks. This action causes the belly to tilt downward and the spine to bend backward, resulting in a compensatory phenomenon, which can cause damage to the waist during squats.

Of course, squats are not suitable for everyone.

People whose waist muscles are too tense may not be able to straighten themselves on their own. At this time, there will be a small bulge in the waist, which will cause the back to bend and bear the weight.

If you are such a person, then Dongdongmiao does not recommend doing squats. You can also try half squats, but do it according to your ability.

Some people will uncontrollably lift their heels off the ground when doing squats, because the calf muscles are too tight and the ankle joints cannot be fully stretched. This will not only fail to exert the maximum strength of the muscles, but also cause the body to lean forward due to unstable center of gravity.

When standing up, the body may also sway forward, which not only damages the knee and ankle joints but also wastes energy.

If this happens, Dongdongmiao does not recommend that you continue to try squats. Consult a professional and try other exercises!

The best one is the one that suits you.

Produced by: Dongdongmiao Science