Five ways to start doing squats safely

Warming up is key “Going straight into squats, particularly if you have a sedentary job and therefore tight hip flexors and inactive glutes, can be a recipe for disaster,” warns Fran Whitfield, head trainer at F45 Vauxhall, a central London gym. She advises targeting the ankles, hamstrings, adductors, hip flexors and glutes in the warm-up. Laura Jamieson, a physiotherapist, suggests two to five minutes on a rowing machine: “This is good for squats as it requires the same explosive power through the legs.” Yoga movements such as the Z sit and the lizard and pigeon poses are also options to try, as well as bridges, side planks and clams. Both Whitfield and Jamieson advise working up to using a resistance band for more glute activation. Master the basics Although correct technique can differ slightly by type of squat, Ben West, a personal trainer and ambassador for Science in Sport, a sports nutrition company, says to keep the feet symmetrical; mimic sitting down on a low chair when initiating the squat; and resist any flaring of the ribcage when driving back up. The NHS guide to squats describes correct posture. Don’t go too heavy too soon A common mistake beginners make [...]

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