You know that building a round booty takes squats. But what do you do when it’s painful to squat? Learn why your squat hurts and how you can fix it!

Squat pain doesn’t usually stem from training, but from sitting! Even with regular training, many of us sit most of the day. Sitting all day causes all kinds of physiological problems, and many of them are most apparent when we try to squat.

If something hurts when you squat, it’s probably because you have tight hips or a tight back, and a weak core or weak glutes.



Now, when you have an idea of what might cause the pain, here comes the four-part plan that works every time…


1. Form check

What’s tough about squats is that everybody is shaped a little differently, which means there is one right way to perform a squat. However, if you’re not sitting back as you squat, if your knees are caving in, or if your torso is completely collapsed forward, chances are your pain issues are at least partly the result of your form.

2. Strengthen your glutes.

Your glutes need to be strong in order to perform a painless squat. a great exercise to strengthen your glutes is the so-called glute bridge. A more advanced version would be glute bridge on one leg that is displayed below.

Screen Shot 2016-09-03 at 13.20.58

3. Strengthen your core

If your core is weak, squatting will also bring more pain. A great exercise for strengthening the core is the often mentioned PLANK. It might seem scary and painful itself, but it is- Oh how effective! Yes, your body will be shaking as you do it, but over time you’ll be able to pull yourself through more seconds than before. Take it slowly and build your planking skills up to holding it for at least 1 minute.

4. Strech your hips

We sit too much in our every-day lives.That means our hip flexors are generally short and tight. The following exercise will help you make a difference in your squats. Get into half-kneeling position and actively push the implement to the floor. Keep your body upright as you squeeze your glutes and tuck your butt down.

Screen Shot 2016-09-03 at 13.28.33

Last but not least- just take your time, and don’t hesitate to practice squats. You may not master the squat on your first try, but it’s truly is one of the best full-body exercises you can do for any fitness goal.

/Read more on BodyBuilding

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