Why Do Squats Hurt? (And How to Fix The Problems)

Do squats hurt your back? What about pain in your knees? This pain-free approach will fix your squat, increase strength, and prevent injury.

The traditional back squat is one of the most effective exercises for fat loss and muscle gain, but it is also one of the most controversial among trainers.

The main concern with squats is that they can be dangerous and lead to injury. However, it is important to recognize that squats are an essential movement and avoiding them entirely is not the solution. Instead, it is essential to focus on form and technique to ensure that squats are performed safely and effectively.

Squats are a compound exercise, meaning that they involve multiple muscles in the movement. This includes the quads, hamstrings, glutes, back, and even the abs. However, it is important to focus on proper form and technique to ensure that the correct muscles are being targeted and that the movement is being performed safely.

One of the most common issues with squats is a weak grip. When performing squats, it is important to grip the bar as hard as possible and try to pull your elbows under the bar. This creates full-body tension and helps to protect your spine and lower back, as well as allowing you to lift more weight without getting injured.

Another common issue is leaning forward. A popular squat cue is to keep your chest up, as leaning forward can transfer the weight away from the quads and shift it to the glutes and hamstrings, or potentially the lower back. To fix this, it is essential to start with a lower weight and ensure that your body can perform the movement correctly before increasing the weight.

It is also important to recognize that the way you squat is dependent on your body. There is not one squat depth that is universally correct, and how low you should go depends on your individual body. Personalization is a vital part of exercising, and it is essential to make adjustments to your squats based on your individual needs.

In conclusion, squats are an essential movement for fat loss and muscle gain, but it is important to focus on proper form and technique to ensure that squats are performed safely and effectively. By addressing common issues such as a weak grip and leaning forward, you can improve your squats and prevent injury. Remember, personalization is key, and it is essential to make adjustments based on your individual needs.