Why does it hurt to squat?

This exercise is called the best for the loss of body fat and increase muscle in the lower part of the body. Squatting obsessed the whole world, but experts attribute them to the number of the most overvalued exercises. Many famous coaches are categorically against the presence of squats in the programs of their wards, arguing that the exercise creates the danger of injury. Whom to listen to, do squats or avoid them? If you ask yourself why it hurts you to squat, then you will find the answer to it in this material.

Squatting is an important movement, regardless of whether you make it with weight or not. This fact is indisputable, because in everyday life a person often has to squat. But it is necessary to squat correctly so that the heels do not come off the floor, the feet keep a flat position, and the back remains perfectly straight. If you break even one of these conditions, then there is bad news for you.

Why squat bad?

Doing squats properly is not harmful, but for a number of reasons people can be harmful to squat, they are all associated with the risk of injury. When doing squats, a lot of muscles work, so the exercise is so effective, so it can cause pain, for example, in the lower back. There is no one solution for securing squats, because your problem may differ from the problem of another person.

Everything personally – this also applies to the depth of the squat, how low you should squat, depends on the individual characteristics of your body. Personalization is a vital part of any workout with squats, it is important to notice discomfort in time, determine what caused it, and then make the necessary adjustments so that the discomfort does not turn into pain and does not cause injury.


The problem is lack of control.

Crouching with a barbell on the shoulders, the beginner will simply make mistakes. They pay a lot of attention to weight – how to hold, how to sit comfortably on the shoulders, but forget about the obligatory conditions – straight back and the correct position of the legs. There is another extreme, because of which people lose control of the situation, they want to sink into the squat as low as possible.

Unnecessary movements and excessive tension, where it should not be, cause pain and injuries.

The problem is body tilt

If it hurts you to squat, perhaps you lean too much forward with your body. From this exercise does not cease to be squats, buttocks get even more load, but more load is placed on the hamstrings. If you are not an advanced powerlifter who can work with an incredibly high weight and crouches deeply enough, then your chest should not bend to the floor.

body inclination

The problem is muscle weakness

The pain while doing squats can be caused by weakness of the quadriceps, if you do not pay attention to it, then further exercise will cause damage. If you notice pain in the area of ​​quadriceps, it means that the program should be strengthened with such exercises as Bulgarian squatting and lunges, as well as others, which are aimed at bending and extending the knees.

The problem is poor ankle mobility

We are confident of the stability of the support provided by sports shoes, so we do not think about whether the legs are located correctly during squats, or if the ankles are changing their position correctly. The drumstick must move forward, the whole mechanics of the exercise depends on it.

The problem is weak knees

Knees can hurt not only because they are too weak to perform this kind of movements. Squatting is a natural movement for the body, so the most common cause of pain is in the wrong position of the knees. If, while squatting, your knees approach each other, then you do the exercise incorrectly. If the knees extend beyond the line of socks, then the execution will also be erroneous.

knee pain

The problem is incorrect breathing.

This is hard to believe, but it can hurt you to squat due to improper breathing. If you inhale deeply while moving down and exhale when moving up, then you do not take into account abdominal pressure. At the beginning of each repetition, you need to take a deep breath and group the body, then sit down, then start to rise and exhale through tight lips in the hardest part of the climb.

The problem is squatting in sneakers.

Simple sports fans are unlikely to buy their own shoes for squats. But it is important to remember – sneakers with thick soles will not fit, they will hurt to squat. Thick sole does not give a stable foot position, the risk of injury increases, especially if the sole is not just thick, but also soft. If you do not have shoes suitable for squatting – with a thin hard sole, then squat barefoot.


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