squatting properly?!

chenellmarie

Okay so I started doing squats a couple days ago. About 20 reps with no extra weight. Now I'm really sore in the knees so I'm wondering If that's because I'm not squatting correctly. My knees don't go farther than my toes and my weight is in my heels. Please help!

arditarose

If you're knees aren't going over your toes, it could just be that you are new to it. Have you exercised much prior to this?

AJ_G

Yea, the whole "your knees shouldn't pass your toes" thing is just a myth. You can have perfect form and your knees can pass your toes.

chenellmarie

arditarose wrote: »

If you're knees aren't going over your toes, it could just be that you are new to it. Have you exercised much prior to this?

I've been walking a bunch, that could be why too.

arditarose

chenellmarie wrote: »

arditarose wrote: »

If you're knees aren't going over your toes, it could just be that you are new to it. Have you exercised much prior to this?

I've been walking a bunch, that could be why too.

Sure

DopeItUp

Starting any new exercise is going to result in a lot of pain/soreness until you get used to the new activities. Having said that, if you actually want someone to comment on your squat form then post a video. From the side is probably the best angle.

blankiefinder

Your best bet might be to post a video in the Eat, Train Progress group here on mfp in this post here. You could also view some of the videos already posted, and read their feedback.

Al48feelingreat

If your new your ligaments and tendons are not used to this amount of exercise in that range of motion

Try splitting those 20 reps into easier 5 rep sessions throughout the day

Maybe 4 sets of 5

Your body will thank you for it
Hope this helps
Cheers

CarlydogsMom

Knees should track over your feet, don't let them cave in.

Yes, the "knees shouldn't go past toes" is a myth, but there is another "knees/toes" concept; that your knees should track along the same angle your feet/toes are pointed. Keep in your mind you have to push your knees OUTWARDS, not let them cave in.

Whether or not they go past your toes is not of concern and can vary from person to person; they just need to follow the line of your feet. Especially critical when you start adding weight.

_Bropollo_

Honestly we would need to see a video for a form check. Knees hurting can be a couple things:
-Knees coming "over" toes. If your heels are lifting at all, you are too far forward.
-Knees not tracking with toes. Everybody has a differently spaced out stance based on body mechanics, but the rule is that the wider you squat, the more your toes need to angle out. Basically, imagine a line going through your heel to your toes. If your knee doesn't along the same path, you are applying a transverse torque to your knee joint (your knees will feel like they are buckling, usually in). That's bad, and will definitely cause knee pain.

If you are anything like me and have a sedentary job, you likely have "lower crossed" and possibly "upper crossed" syndrome as well. I have hella bad anterior pelvic tilt thanks to 8 years behind a desk, so I'm struggling constantly to fix my hip flexors, which usually are a big source of mobility issues and bad form. Info: fitfinity.net/2011/07/12/combating-the-effects-of-your-desk-part-1/

This squatting tutorial also helped me a ton. 20 mins of form check, I promise you will learn something helpful from it:

https://youtube.com/watch?v=rOJGzAgLWDc

chenellmarie

Thanks everyone!

Sam_I_Am77

AJ_G wrote: »

Yea, the whole "your knees shouldn't pass your toes" thing is just a myth. You can have perfect form and your knees can pass your toes.

Yes. The issue is when your weight is shifting forward to the balls of your feet and toes which causes added stress to your knees. Now, if that's happening you probably need to work on hip mobility, glute strength, and hamstring strength. Also, if the weight shift is happening I would stop squatting until the issue is resolved. You can do things like Step-Ups, Lunges, Romanian Deadlifts, Leg Curls, and Back Raises to help improve those muscles so you can squat properly.

ragenhay1

I just upped my weight when squatting with a weight and my knee area is sore.I think most likely it is just working a new area that is causing the pain.

sarab920

Proper squats were so hard for me, I just pretended that I was sitting