Why Does Squat Make You Zig Zag? (Explained)

If you’ve ever felt a bit unsteady or wobbly after doing squats, you’re not alone. Many people report feeling a bit “off balance” after doing squats, and there are several reasons why this might happen.

In this article, I’ll explore the different factors that can contribute to this sensation and what you can do to minimize it.

1. Weak muscles

If you’re new to doing squats or haven’t done them in a while, you may experience weak muscles that aren’t strong enough to support the movement.

This can lead to wobbling or shaking in your body as you try to lower yourself down and stand back up during the exercise.

If you’re experiencing weak muscles during squats, it’s important to not push yourself too hard too fast. Start with a lighter weight or even just your own bodyweight, and gradually increase the weight as your muscles get stronger.

You can also incorporate exercises that target the specific muscles used during squats, such as lunges, leg presses, and calf raises.

Remember, building strength and improving your squat form takes time and practice. Be patient with yourself and listen to your body’s signals to avoid injury and achieve your fitness goals.

2. Poor form

Proper form is crucial when it comes to performing squats safely and effectively. If you’re not using the correct form, you may be putting unnecessary strain on your joints and muscles, which can lead to instability, shaking, and even injury.

To avoid poor form during squats, start by standing with your feet shoulder-width apart and your toes pointing forward.

Keep your back straight and your core engaged throughout the movement. When you begin to lower yourself down, make sure you’re bending your knees and hips, rather than just bending at the waist.

Your knees should be in line with your toes, and you should aim to lower yourself until your thighs are parallel to the ground.

Another common mistake when it comes to squat form is allowing your knees to extend past your toes.

This can put additional strain on your knee joints and increase the risk of injury. To avoid this, focus on keeping your weight in your heels and pushing your hips back as you lower yourself down.

It’s also important to avoid rounding your back or hunching your shoulders during squats. This can put unnecessary strain on your spine and lead to discomfort or injury. Instead, keep your chest up and your shoulders down and back.

If you’re not sure if you’re using proper form during squats, consider working with a personal trainer or fitness professional who can guide you and provide feedback on your technique. With practice and patience, you can improve your form and avoid injury during squats.

3. Tight muscles

When your muscles are tight or inflexible, it can be challenging to get into the proper squat position.

This can cause compensations in your body, such as shifting or twisting, leading to feelings of instability during the exercise.

To address tight muscles, it’s important to incorporate stretching into your fitness routine. Focus on stretching the muscles used during squats, such as your quads, hamstrings, glutes, and calves.

Holding each stretch for 30 seconds to a minute can help improve flexibility and reduce muscle tightness.

In addition to stretching, foam rolling or using a massage ball can also be helpful in loosening tight muscles. This can improve blood flow to the muscles and help to release knots and tension.

If you’re experiencing persistent tightness or discomfort in your muscles, consider speaking with a healthcare professional or physical therapist who can help you develop a personalized stretching and recovery plan.

By addressing muscle tightness, you can improve your squat form and prevent injury.

4. Overtraining

Overtraining is a common issue when it comes to squats. Doing too many squats without giving your muscles enough time to rest and recover can put excessive strain on your body, leading to feelings of fatigue, weakness, and instability during the exercise.

To avoid overtraining, it’s important to incorporate rest days into your workout routine. Aim for at least one or two days of rest each week, and consider alternating between different types of exercises to give your muscles a break.

It’s also important to listen to your body’s signals and adjust your workout intensity accordingly. If you’re feeling fatigued or experiencing pain or discomfort, it may be a sign that you need to take a break or reduce the intensity of your workouts.

In addition to rest days, proper nutrition and hydration can also help support muscle recovery and prevent overtraining. Make sure you’re fueling your body with nutrient-rich foods and staying hydrated throughout the day.

By balancing your workout routine with rest and recovery, you can prevent overtraining and improve your overall fitness and performance during squats.

How can I minimize the zigzag feeling during squats?

If you’re experiencing feelings of instability or wobbliness during squats, there are several things you can do to minimize this sensation.

Now that you understand why you might feel a zigzag sensation during squats let’s look at how you can minimize it:

1. Focus on proper form

To minimize the zigzag feeling during squats, it’s crucial to focus on proper form. Here are some tips to help you maintain proper form during squats:

• Keep your feet shoulder-width apart and your toes pointed slightly outward.
• Engage your core muscles and keep your back straight.
• Look forward and keep your chest up.
• Lower your body as if you’re sitting back into a chair, keeping your knees behind your toes.
• Push through your heels to stand back up.

2. Strengthen your core muscles

As i mentioned earlier, weak core muscles can cause your body to sway during squats, leading to a zigzag sensation. To strengthen your core muscles, try incorporating these exercises into your workout routine:

• Plank
• Russian twist
• Bicycle crunches
• Side plank

3. Use proper weight distribution

Using proper weight distribution can also help minimize the zigzag feeling during squats. Here are some tips to help you distribute weight evenly:

• Keep the weight in your heels and midfoot.
• Ensure the barbell is centered on your back.
• Use a weight that you can handle comfortably without compromising your form.

4. Practice with a trainer or spotter

If you’re still struggling with the zigzag feeling during squats, consider practicing with a trainer or spotter. They can help you identify areas where you might be going wrong and guide you on how to fix them.

 

Conclusion

Squats are an excellent exercise for building lower body strength, but they can be uncomfortable if you experience a zigzag sensation. By focusing on proper form, strengthening your core muscles, using proper weight distribution, and practicing with a trainer or spotter, you can minimize the zigzag feeling and get the most out of your squats.

FAQs

1. What are some other exercises that can help me build core strength?

There are several exercises that can help you build core strength, including crunches, leg raises, and the plank.

2. Can I still do squats if I have bad knees?

If you have bad knees, it’s essential to talk to your doctor before starting any exercise routine. They can help you determine if squats are safe for you and recommend modifications if necessary.

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