#Step Back Squat

❌ Squats giving you lower back pain? If you’re feeling discomfort in your lower back during squats, your pelvis might be tilting too far forward, causing your lower back to arch excessively. This forward tilt is called anterior pelvic tilt, and it increases pressure on the lumbar spine. Over time, this compensation can lead to pain or even injury. The key is to maintain a neutral pelvis, where your spine stays naturally aligned. This allows your glutes, quads, and core to share the load instead of dumping it into your lower back. Try these gym tips next time you squat: • Before starting the movement, engage your core by bracing • Squeeze your glutes slightly at the top to avoid overextending • Watch your pelvis positioning in the mirror or record yourself to check your form Squats are one of the most effective lower body exercises when done correctly. With the right alignment, they become a powerful glute workout that also builds your quads and strengthens your entire lower body. Whether you’re doing a home workout or lifting at the gym, understanding pelvic control is one of the most underrated fitness skills. Master it and your squats will feel smoother, safer, and more effective. Keep this tip for your next squat session.

Save this tip to fix your squat form! 🏋🏻‍♀️💫 This is a common mistake which can cause injury, but don’t worry! There’s an easy fix 😌 Let me know if you found this helpful 🫶🏼 @infinitetrainingsystems 📍

Back to basics: Squat form 🏋️‍♀️ @racheljoyfit⁠ ⁠ "Where my ladies at that love to squat?! 🙋🏽‍♀️ Ayeee! There are several different squat variations, but here is the basic (quad dominant) squat with a couple pointers to help keep you on track! 🙌🏼⠀⁠ ⠀⁠ Do’s :⠀⁠ ✅Stand with your feet shoulder-width apart, chest up and looking forward ⠀⁠ ✅Make sure your hips are back and your knees are behind your toes ⠀⁠ ✅Feet flat, drive through your heels⠀⁠ ✅Engage core ⠀⁠ ⠀⁠ Don’ts: ⠀⁠ ❌Knees caving in⠀⁠ ❌Curling spine at the bottom⠀⁠ ❌Leaning forward, unengaged core ⠀⁠ ⠀⁠ The correct form will prevent future injuries & help you target the right muscle group 😉🍑" ⠀⁠ ⠀⁠ #squats #squat #squatform #correctsquatform #howtosquat #womensfitness #womenwhoworkout #girlswholift #strongwomen #fitnessmotivation #fitfam #quads #glutes #legworkout #howtoworkout #legday

We squat EVERYDAY (sitting down, picking things up, getting into the car), so shouldn’t you know how to squat CORRECTLY? Say goodbye to low back and knee pain with these quick tips: ✅ Neutral spine ✅ Hip Tilt ✅ Knees in-line with toes ✅ Hinge at the hips ✅ Tight/Engaged core ❌ Knees caving in ❌ Rounded or arched back ❌ Toes pointed in ❌ Strained neck ❌ Leaning forward ❌ Excessive anterior/posterior pelvic tilt 💬 comment any questions below! #howtosquat #howtosquatproperly #squats #squatform #squat #squatguide #squat101 #squatcues #personaltrainer

Back squats are a strength building staple, but how’s your form? Can you see the difference between these two movements? ✅ Toes pointed slight outwards allows me to keep my back up straighter and push my knees over the toes, keeping my legs strong on the push back up ❌ Toe pointing forwards means I’m leaning forward more and not bracing my knees outwards on that push back up so my knees start to cave inwards, making me feel less stable and “weaker” Tips: solid based shoes help here no end! If you don’t have any, go barefoot. Squishy running shoes will be unstable and likely cause that knee cave too. See how this improves your lift 🏋🏻‍♀️ #squats #legday #strengthtraining #gymtips #fitnesscoach @apres.london

Do squats hurt your back or knees? Use this 𝙁𝙊𝙍𝙈 𝘾𝙃𝙀𝘾𝙆 to help avoid some common problems! ❌ The squat on the left has a lot of overarching in both the upper and lower back. ✅ 𝙁𝙄𝙓 𝙄𝙏: Engage your core and keep a neutral spine throughout the movement to avoid straining the back. ❌ The demo on the left shows the hips thrusting forward at the top of the squat, and this can lead to both back strain and knee misalignment. ✅ 𝙁𝙄𝙓 𝙄𝙏: Instead of forcing the hips forward, think of finishing the squat with a strong, upright posture. 𝙌𝙐𝙄𝘾𝙆 𝙏𝙄𝙋: I recommend setting up your phone and filming yourself doing a few body weight squats to see if you're making some of these mistakes. A few squats with less than perfect form aren't likely to cause a lot of problems, but the risk of back and knee pain or injuries can increase when squatting with heavier loads. It's also worth mentioning that each of us is going to look a little different while performing a squat with "perfect form". SHARE this with a friend and let me know what other exercises you want help with! 👇 ❤️ Angie #squats #lowerbody #formtips #workoutsforwomen #homefitness #workoutfromhome #workoutsforbeginners

DO's and DONT's for squatting For best results, it’s vital to squat correctly! Read on to learn simple tips on correct form and to really feel those glutes the next day :) ⠀ SQUAT: ✅ Face your knees outward as you squat down. ❌ Knees falling inward, or going over your toes. ⠀ SUMO SQUAT: ✅ Keep your spine neutral and shoulders relaxed. ❌ Keep tension in the shoulders or neck. ⠀ JUMP SQUAT: ✅ Flow as seamlessly as possible, with no jerks. ❌ Pausing after the jump. ⠀ These simple tips are guaranteed to help you perform the exercises correctly and get the best results #betterme #bettermeapp #weightloss #athomeworkout #workout #homeworkout #noequipmentworkout #exercise #weightlossjourney #fitness #healthylifestyle #weightlosstransformation #fitfam #fitness #squat #sumosquat #jumpsquat #getready #summer #hotgirlsummer #summer2021 💪🏻 Via @betterme.weightloss 〽️ Follow @fittuts for more!

Squat Tutorial for Super Beginners: Using a Chair to FEEL Your Form… 🏋️‍♀️ Super beginner’s guide to squats! Take a chair and start by sitting in it, making sure your feet are close enough for balance and FEELING YOUR EQUAL FOOTPRINT 👣 . Slowly hinge forward until you feel your center of gravity over your feet. Ready to squat like a ninja? Let’s do this! 💪 #superbeginners #fitnessforbeginners #learntosquat

❌ Lower back pain during squats? Your pelvis might be in the wrong position! Many people unconsciously tilt their pelvis too far forward when squatting, which puts excessive pressure on the lower back. Over time, this can lead to discomfort or even injury. ✅ The correct approach is to keep the pelvis in a neutral position, meaning the spine remains naturally aligned instead of excessively tilting forward or backward. This allows the force to be effectively transferred to the glutes and legs, making squats safer and more powerful! #quads #gluteworkout #gym #gymrat #gymtips #fyp #squat #fitness

❌ Error muy común en el Back Squat (y uno de los más peligrosos) Cuando bajas demasiado rápido y sin control, al subir el movimiento se rompe: 👉 primero sube la cadera 👉 después la espalda Este error (conocido como good morning squat) sobrecarga la zona lumbar y aumenta mucho el riesgo de lesión ⚠️ ✅ La clave: • Controla la bajada • Mantén la tensión • Sube como un bloque, cadera y torso a la vez Entrenar fuerte está bien. Entrenar bien es obligatorio 💪 #BackSquat #crossfit #fitness #tips

How to Do Squats for BEGINNERS 💪🏽✅ A lot of people make this mistake with squats: They put too much pressure on the balls of their feet, let their heels come up, or they curl at the back causing a lot of back pain. To reduce this, put some plates on the ground, grab a dumbbell and out your heels on top of the weights. This keeps you nice and straight during the squat and fixes any potential form issues you have. When you squat down, you want the dumbbell in front of you. The reason for this is so that you can’t lean forward. It keeps you in a good position. If you want to progress into the exercise, do it without the plates and then add the plates in. If you want more exercises like this, drop a 🔥🔥below and I’ll make more!