For those who can't squat.....(help?!)

eeejer

ryry62685 wrote: »

Populations that have to barbell back squat: Olympic Weight Lifters and Powerlifters who will be competing in the excercise.

It is optional for everyone else. And you can build great legs without it if you are having trouble with it.

Hack Squat Machine
Squat Machine
Lunges
Split Squats
Rear Foot Elevated Split Squats
Hip Thrusts
Leg Press
Glute Ham Raises
Romanian Dead Lifts
Single Leg Romanian Dead Lifts
Hyper Extensions
Front Squats
Goblet Dumbbell Squats

squats recruit the most muscles and are not optional in my opinion if you are trying to get a full-body workout from compound exercises.

SugarBabyGirl

SonyaCele wrote: »

try using the TRX to squat until you can get the mobility and strength and form to do them on your own. The trx allows you to assist your squat so you can focus on your mobility and form without the added confusion of needing the glute power.

Squats can be broken down in to several different movements. You can work on these on the TRX.
1. Hip Hinge... Shorten the TRX straps and stand facing it with it holding it in your hands which are raised straight up in the air. Feet shoulder width apart. Hinge at the hips, pushing your butt back and hands down. until your ears are between your biceps. Keep that negative space in your lower back. And then raise to standing again.
2. Next, lengthen the straps and lie on the floor. Put your heels in the foot cradles and do hamstring curls. Lift your butt up and curl your heels in and out.
3. Hip Thrusts - in the same position in the TRX on the floor bring your heels in and hold them near your butt. Push with your hips up to make a bridge.
4. Standing with sumo feet facing the TRX at about medium length do 'Bottom Up Squats". Zing your butt, push your hips back and lower your butt to the ground. Use your quads to pull your body up -chest up, eyes forward (or look up if it helps your posture - I look way up to the ceiling to line my back up properly) Use your hands and the TRX to help you. Hold the @ss to the grass squat for a few seconds and then raise to standing.

Hope it helps.

ryry_

eeejer wrote: »

ryry62685 wrote: »

Populations that have to barbell back squat: Olympic Weight Lifters and Powerlifters who will be competing in the excercise.

It is optional for everyone else. And you can build great legs without it if you are having trouble with it.

Hack Squat Machine
Squat Machine
Lunges
Split Squats
Rear Foot Elevated Split Squats
Hip Thrusts
Leg Press
Glute Ham Raises
Romanian Dead Lifts
Single Leg Romanian Dead Lifts
Hyper Extensions
Front Squats
Goblet Dumbbell Squats

squats recruit the most muscles and are not optional in my opinion if you are trying to get a full-body workout from compound exercises.

Sure. If you only have time for 3 sets of 5 of one exercise then squats are the best as like you said you can put the maximal load and recruit the most muscle.

But yes you can build muscle in your legs using progressive overload and excercises that aren't squats just fine. They are optional.

rainbowbow

MichelleLei1 wrote: »

DreesPerformanceTraining wrote: »

lemmie177 wrote: »

DreesPerformanceTraining wrote: »

I have worked with hundreds of females of all ages and ability, and have never met one that lacked the flexibility to perform a squat. Lack of flexibility would suggest that there is some sort of soft tissue length issue preventing the joint(s) from moving into a squatting position. The squat actually requires very little flexibility. I have clients that can barely touch their knees and they can squat just fine.

More than likely you have a neuromuscular control (ie stability) issue. Essentially, certain muscles are working overtime, while others are not working hard enough.

You could also have a bony block in your hip or ankle. In that case, stretching would be the worst thing you could do.

A video would be helpful in pinpointing the issue.

I'd thought it was pretty common to see tight calves in western populations. I'd be surprised if most could pull off the "Asian squat" without lifting the heels or falling back onto their butt. Especially true for women who wear heels a lot so the calf muscles are chronically shortened. Also, you also see a lot of ppl squat with plates under the heels, which I'd thought was to compensate for ankle mobility and not being able to move the shins forward. Is that actually a stability issue?

If a lady was to wear high heels all day and go straight to the gym, I would image her calves would be tight. But, tight is not the same as inflexible - a little foam rolling and a good warm-up, she will be fine.

There is a reason why it's called an Asian squat. Most in the Western world do not have the skeletal structure to squat that low.

I always just assumed it was because most Asian countries have squat toilets so people were used to that position... if the skeletal structure thing is true, westerners are going to have lots of issues going to the bathroom in Asia lol.

I am going to call bs on this. There are slight variations in humans, but that's suggesting damn near interspecies differences.

I've used squat toilets in Asia, on camping trips, and with people of all races. No matter their height or leg length they've had no issues. I mean historically speaking all of our ancestors have had to squat to use the bathroom be it in chamber pots or holes in the ground. Matter of fact the way our bowels are designed support this. Even babies squat.

I really think it comes down to the fact most westerners aren't used to being In this position.

kshama2001

rainbowbow wrote: »

MichelleLei1 wrote: »

DreesPerformanceTraining wrote: »

lemmie177 wrote: »

DreesPerformanceTraining wrote: »

I have worked with hundreds of females of all ages and ability, and have never met one that lacked the flexibility to perform a squat. Lack of flexibility would suggest that there is some sort of soft tissue length issue preventing the joint(s) from moving into a squatting position. The squat actually requires very little flexibility. I have clients that can barely touch their knees and they can squat just fine.

More than likely you have a neuromuscular control (ie stability) issue. Essentially, certain muscles are working overtime, while others are not working hard enough.

You could also have a bony block in your hip or ankle. In that case, stretching would be the worst thing you could do.

A video would be helpful in pinpointing the issue.

I'd thought it was pretty common to see tight calves in western populations. I'd be surprised if most could pull off the "Asian squat" without lifting the heels or falling back onto their butt. Especially true for women who wear heels a lot so the calf muscles are chronically shortened. Also, you also see a lot of ppl squat with plates under the heels, which I'd thought was to compensate for ankle mobility and not being able to move the shins forward. Is that actually a stability issue?

If a lady was to wear high heels all day and go straight to the gym, I would image her calves would be tight. But, tight is not the same as inflexible - a little foam rolling and a good warm-up, she will be fine.

There is a reason why it's called an Asian squat. Most in the Western world do not have the skeletal structure to squat that low.

I always just assumed it was because most Asian countries have squat toilets so people were used to that position... if the skeletal structure thing is true, westerners are going to have lots of issues going to the bathroom in Asia lol.

I am going to call bs on this. There are slight variations in humans, but that's suggesting damn near interspecies differences.

I've used squat toilets in Asia, on camping trips, and with people of all races. No matter their height or leg length they've had no issues. I mean historically speaking all of our ancestors have had to squat to use the bathroom be it in chamber pots or holes in the ground. Matter of fact the way our bowels are designed support this. Even babies squat.

I really think it comes down to the fact most westerners aren't used to being In this position.

Yes, when I was teaching yoga I included this squat in the Moon Salutation series. Many of those new to yoga couldn't come close to it while those doing yoga for a while were much better. Other traditional yoga postures have been modified for Westerners.

eeejer

When I squat down now I never use my toes like we are used to, always squat with flat feet like the picture of the guy shows. Get in that habit, you will find you get more and more flexible.

giantrobot_powerlifting

jmac4263 wrote: »

Also I can do them on smith machine (which I want to get off and do free weight) but it's just not the same!!!

Probably because it's assisting you in keeping your chest up which is negating the problem you are having with when your back "automatically bends even doing just body weight. " Another issue that you are probably experiencing is that you are not keeping enough adnominal tightness in your core.