I recently started doing squats, I don't feel anything in my butt but I feel my knees pain. What am I doing wrong and what is the correct way to do it? All answers will be appreciated.
Thanks in advance
Butt should go a bit below knee level..back straight and looking diagonally upward should give you the right pressure...tummy tucked in and pushing hips backward will help..
The things u too are doing is probably simple if u guys are jut starting to squats please don't start with weight especially heavy. For the knee problem most likely you guys are squatting while bending your knees foward passing your toe. Which is really bad and bad form. Try squatting without weights look in a mirror turn side way look your knees and back also butt to see if u found a proper form.
Try going down really slowly. Also try bulgarian split squats as they are safer for the knees.
If your knees are hurting, could it also be that you are caving your knees inwards, pronating them, when squatting down? Have someone knowledgable check your form, perhaps a trainer?, for correct squat technique. Stick to bodyweight until form is perfect then add weight slowly to progress, upping weight in an increment of 5% to a maximum of 10 lbs. Check your form in a mirror, maybe video yourself if possible and compare against 'perform form pictures/videos' also can help you to see where you're going wrong.
You could also try box squats but personally I prefer using risers just to tap your butt down onto then immediately stand back up. The great thing with risers is you can start higher then keep removing 1 riser at a time to really practice getting the squat movement/pattern down pact and create muscle memory.
A couple of other tips I got were:
Focus on pushing your knees outward as you squat down, you're not actually moving your knees/legs out but contract your muscles & push outwards. For this part maybe try putting a light circular resistance band around your quads just above your knees as a reminder to push out.
When coming out of your squat, remember to squeeze your glutes together hard, feel like you've got to keep a pencil from falling down lol.