Both men and women use squats to build up strong legs. This is a fact that is well-known to Jeremy Ethier, a professional fitness trainer and kinesiologist, who is also the founder of Built with Science.

While the exercise seems simple, when done incorrectly, it can lead to a number of injuries and hold back an individual’s development. According to Ethier, most lifters commit the following three mistakes.

Getting Too Low Can Cause Disc Injuries

1: The Butt Wink

The “Butt Wink” is a term that describes a position in which lifters are getting too close to the bottom of their squat. This position causes their pelvis to posteriorly tilt, which tucks the tailbone and causes pressure in the lumbar spine. This is a common mistake that is associated with spinal disc injuries.

2: Good Morning Squat

The “Good Morning Squat” is an incorrect motion of the body, which causes the hips to shoot up and rise at a much higher speed than the chest. This is a problem because it increases the lumbar forces and subjects the spine to elevated levels of stress.

Lifters can combat this by making sure their chest is upright during the ascent of the movement. They should also focus on stopping their hips from shooting up when fatigue comes to light during later sets.

Other options are to lighten the weight or incorporate paused squats, which will allow the quadriceps to do the hard work, instead of the glutes and lower back.

Use a Different Breathing Technique During Squats

3: Poor Breathing

In general, people breathe in on their way down and breathe out on their way up. This technique is fine for most exercises, but when it comes to squats it can do more harm than good.

Instead, lifters must use a technique that increases their intra-abdominal pressure. They must take a big breath into their abdomen and brace their core, as they descend and ascend. Once at the top position, they must exhale, take a new breath, and repeat.

Now that you know which mistakes to avoid during squats, you will be able to exercise your legs without the risk of injury.

As a guy, the benefits of having and sticking to a solid skincare routine may not seem like they’re worth the trouble. But let us ask you something first, how would you like to part with frequent breakouts, redness, irritation, and certain visible signs of aging? What about becoming more handsome, almost instantly? Believe it or not, having a routine of taking care of your skin can get you there. How to do it? We have the answer below.

Skincare Starts With Skin Type and Skin Concern

Everyone has different skin with its own peculiarities, which means there isn’t a universal skincare routine for all. To find the right one for you, you need to be aware of your skin type and your skin concern. Skin type refers to the natural state of your skin, whether it is dry, normal, or oily. As for skin concern, it focuses on specific skin issues, such as acne, redness, signs of aging, hyperpigmentation, and irritation.

The 5 Basic Products and Steps You Need

Once you know your type and the specific problem areas you want to focus on with your skin, it’s time to choose the right products. These will depend on the number of steps you adopt in your daily regime. Generally speaking, each skincare routine has five basic steps.

1. Cleanser (to remove toxins and oils from the face, as well as to remove bacteria and other products you’ve put on your face, knowingly or unknowingly) 2. Toner (a must-have for any balanced skincare routine. Toning is particularly important for guys with acne, signs of aging, and ingrown hairs) 3. Rejuvenating serum (choose it based on your skin concern and not on the skin type) 4. Eye cream (to tackle dryness, dark circles, and puffiness) 5. Moisturizer (it’s best to have different moisturizers for the mornings and evenings. The morning one should have SPF, while the nighttime one should be very hydrating, so it reaches deep into the pores without clogging them)