Proper squat/donkey kicks form and balance issues

[honeyytoast]

Hi, I’ve recently incorporated squats and donkey kicks into my workouts. I’ve watched a few videos on the proper form for both and have got the hang of the sitting down movement as opposed to bending at the knees when squatting, I do feel it in my glutes and thighs but also still a bit in my knees. Is this ok?

I also struggle with balance and tend to wobble my weight around when doing both. Especially donkey kicks - I can’t keep my hands/shoulders square and tend to lean towards the side not doing the kicks.

If anyone has any tips for doing both properly it would be really helpful! Thanks

It's great that you've incorporated squats and donkey kicks into your workouts! Here's a summarized reply with some tips:

1. Knee Discomfort: Feeling a bit in your knees during squats might indicate improper form. Make sure your knees track over your toes, and you're engaging your glutes and core to protect your knees. If discomfort persists, consider consulting a fitness professional.
2. Balance Issues: Balance can be improved over time. For donkey kicks, try to focus on engaging your core and stabilizing your upper body. Use a mirror for feedback or practice near a wall or with a sturdy support for balance until you feel more confident.
3. Proper Form: Keep practicing your form, watch tutorial videos, and consider working with a personal trainer, even if it's just for a few sessions, to ensure you're doing the exercises correctly. They can provide tailored guidance.
4. Consistency: As with any exercise, consistency is key. Over time, your body will adapt, and your form and balance should improve. Don't be discouraged by initial challenges.

Remember to listen to your body, and if you experience persistent pain or discomfort, it's advisable to consult a healthcare professional or fitness expert.

For squats, have a check of your ankle mobility as if that needs work then your knees can be overloaded.

There are few simple drills you can do that help, have a google.

You could also try slightly raising your heels and then squat as that might help your ankles.

I have bad knees and whilst my squat form is generally good, my pt gave me 1.5kg weight plates to put under my heels the other day. Made a big difference to my depth (I think sometimes I 'shield' my bad knee to protect it and this made me feel more confident).