Unable to do parallel squats!
Replies
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So- major important question- can you *kitten*?
Because if you can - then guess what- you can squat.1 -
Like you I'm short with short legs and love squatting (seriously it's one of my 2 favourite lifts and ties with deadlifts). But back when I first started I couldn't drop more than a couple of inches, it's taken a year of patience and practise, finding exactly the right foot placement for me and slowly working on lowering my depth.
I did try using a ball to do wall squats but felt uncomfortable and out of control, so to progress I started out by doing sets of ten with a pretty wide stance (more than shoulder width but not as wide as sumo), dropping as low as I could on the last squat of each set and holding it for a count of ten. Once I was getting somewhere close to parallel I moved on to using the barbell and then sitting back on to a flat bench, just so I was pushing myself to drop a little lower than was truly comfortable, and as I got comfortable at that height I found a slightly bench, etc, etc. Eventually I no longer needed a bench and could not only drop parallel but could go below (which I have to be careful with as I have very loose joints).
I do find it's easier to keep good form with some weight on the bar, even if it's just 5kg extra it seems to balance better than just the bar. I love squats so much that I also do bodyweight with various stances (narrow, shoulder, sumo) and am trying to master front squats oh and the instructor in the classes I go to got me doing countless squats instead of core exercises while I was recovering from a hernia repair, those 100s and 1000s helped me get my bodyweight squats atg (the one exercise where I can not only keep up but beat most of the (younger and skinnier) class)
Thanks - that's really helpful (and reassuring!) I love squats too and despite not being able to get to parallel, I've still noticed a difference and it's really helping my lower back so I don't want to stop.0 -
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Make sure you are keeping your knees pushed outwards. Also work on your flexibility and mobility in your groin, lower back, and ankles.1
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quiksylver296 wrote: »
I'm gonna guess poo.0 -
The great thing about *kitten* is that it could be anything.
I went for cr**0 -
canadianlbs wrote: »comptonelizabeth wrote: »OK as an experiment I tried squatting while holding onto the kitchen worktop. Even with that, what happens when I try to get to parallel is that I can feel my feet rolling inwards (is it called pronating?) Which I'm pretty certain is not a good thing.
I'll just have to carry on working at it!
pronating sounds like your glutes aren't strong enough to keep your femurs turned out. if you can get hold of a mini theraband to put round your knees, that often helps to get the glutes activated. you don't have to squat with it right away. when i first put on a theraband after 2+ years of 'squatting', just walking from one end of the house to the other made my glutes pay attention.
for the knees-forward thing, you can either set up something like the Terribly Useful Block Of Wood right in front of your toes to tell you when your knees go too far - or you can do what i do when i'm stiff and squat by standing in front of the sink with the cabinets underneath it closed. sink is best because you can hold onto the edge more strongly than you can with a flat countertop. my neighbours can see my kitchen window and must think i'm extremely strange. in either of those workaround versions, if your knees travel out past your toes you will know
Unless I am not understanding you, your knees should go past your toes. It's a myth that they should not. One of the standards for determining proper ankle mobility is to see how far past your toes your knee can go. Should at least be several inches (note this is done during a particular drill to measure, not while actually squatting)1 -
canadianlbs wrote: »comptonelizabeth wrote: »OK as an experiment I tried squatting while holding onto the kitchen worktop. Even with that, what happens when I try to get to parallel is that I can feel my feet rolling inwards (is it called pronating?) Which I'm pretty certain is not a good thing.
I'll just have to carry on working at it!
pronating sounds like your glutes aren't strong enough to keep your femurs turned out. if you can get hold of a mini theraband to put round your knees, that often helps to get the glutes activated. you don't have to squat with it right away. when i first put on a theraband after 2+ years of 'squatting', just walking from one end of the house to the other made my glutes pay attention.
for the knees-forward thing, you can either set up something like the Terribly Useful Block Of Wood right in front of your toes to tell you when your knees go too far - or you can do what i do when i'm stiff and squat by standing in front of the sink with the cabinets underneath it closed. sink is best because you can hold onto the edge more strongly than you can with a flat countertop. my neighbours can see my kitchen window and must think i'm extremely strange. in either of those workaround versions, if your knees travel out past your toes you will know
Unless I am not understanding you, your knees should go past your toes. It's a myth that they should not. One of the standards for determining proper ankle mobility is to see how far past your toes your knee can go. Should at least be several inches (note this is done during a particular drill to measure, not while actually squatting)
Oh! Well, that's news to me - thank you!0 -
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Actually, it's more getting on and off the potty seat using only your legs (not using a vanity or other support to help). Next time you're there, check your leg position, you are at parallel. If you can get down and up, you're doing a squat.0 -
Actually, it's more getting on and off the potty seat using only your legs (not using a vanity or other support to help). Next time you're there, check your leg position, you are at parallel. If you can get down and up, you're doing a squat.
kind of my point LOL1 -
Actually, it's more getting on and off the potty seat using only your legs (not using a vanity or other support to help). Next time you're there, check your leg position, you are at parallel. If you can get down and up, you're doing a squat.
OK.
Then shall I post a pic?
Seriously- I see what you mean. I'll check....0 -
comptonelizabeth wrote: »
Actually, it's more getting on and off the potty seat using only your legs (not using a vanity or other support to help). Next time you're there, check your leg position, you are at parallel. If you can get down and up, you're doing a squat.
OK.
Then shall I post a pic?
Seriously- I see what you mean. I'll check....
Some assisted squats use both a seat and a strap, until muscle and strength are built.
I suppose you could use the throne
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comptonelizabeth wrote: »
Actually, it's more getting on and off the potty seat using only your legs (not using a vanity or other support to help). Next time you're there, check your leg position, you are at parallel. If you can get down and up, you're doing a squat.
OK.
Then shall I post a pic?
Seriously- I see what you mean. I'll check....
Some assisted squats use both a seat and a strap, until muscle and strength are built.
I suppose you could use the throne
You know what - I've a feeling it won't work. Pretty sure my feet don't touch the ground when I'm on it! (I told you they were short!) But I've a low kind of ottoman thing I could use.0 -
Hahahaha. If @comptonelizabeth's legs are the length of mine (27"), we are the same height, her feet don't reach the floor when sitting on a modern toilet.
We have an older Autumn gold from the 70's in a seldom used bathroom and that would work for me if needed, just.
If you can, go to the pool and practice them there. I don't know the science behind it, (less stress on joints?), but doing Aqua fit really helped me with mobility in general, and squatting in particular. (just one small 60something woman trying to stay healthy to another)
Cheers, h.1 -
Haha that's exactly it!middlehaitch wrote: »comptonelizabeth's legs are the length of mine (27"), we are the same height, her feet don't reach the floor when sitting on a modern toilet.
We have an older Autumn gold from the 70's in a seldom used bathroom and that would work for me if needed, just.
If you can, go to the pool and practice them there. I don't know the science behind it, (less stress on joints?), but doing Aqua fit really helped me with mobility in general, and squatting in particular. (just one small 60something woman trying to stay healthy to another)
Cheers, h.
Think they do aqua fit at our local pool - thanks for the suggestion
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The ottoman would work, or any bench/chair that lets you plant your feet firmly.comptonelizabeth wrote: »comptonelizabeth wrote: »
Actually, it's more getting on and off the potty seat using only your legs (not using a vanity or other support to help). Next time you're there, check your leg position, you are at parallel. If you can get down and up, you're doing a squat.
OK.
Then shall I post a pic?
Seriously- I see what you mean. I'll check....
Some assisted squats use both a seat and a strap, until muscle and strength are built.
I suppose you could use the throne
You know what - I've a feeling it won't work. Pretty sure my feet don't touch the ground when I'm on it! (I told you they were short!) But I've a low kind of ottoman thing I could use.
Stability would be key I think. If necessary you could also use a wall until your legs are stronger.
https://www.youtube.com/watch?v=VRph0h2QAys 1 -
@comptonelizabeth
One of the Aqua fit drills is starting at armpit depth standing and walking sideways to the shallow water always keeping the water at the same level. You eventually get to an ATG water squat then work your way back up.
The other is just crab walking back and forth in the same depth until you can go a little lower over time.
With the degenerative discs and weakened muscles, through years of steroids, you may find Aqua fit benificial not only as a cardio work out but to strengthen your muscles ( not sure of your overall fitness level) and increase your mobility, flexibility and balance.
People think it is only for little old ladies but, depending on the instructor and what you put into it, it can be an excellent work out.
Cheers, h.
Haha, I have been test squatting all the seats in the house. My kitchen step stool at 9" is the best. Works well for step ups too.1 -
middlehaitch wrote: »@comptonelizabeth
One of the Aqua fit drills is starting at armpit depth standing and walking sideways to the shallow water always keeping the water at the same level. You eventually get to an ATG water squat then work your way back up.
The other is just crab walking back and forth in the same depth until you can go a little lower over time.
With the degenerative discs and weakened muscles, through years of steroids, you may find Aqua fit benificial not only as a cardio work out but to strengthen your muscles ( not sure of your overall fitness level) and increase your mobility, flexibility and balance.
People think it is only for little old ladies but, depending on the instructor and what you put into it, it can be an excellent work out.
Cheers, h.
Haha, I have been test squatting all the seats in the house. My kitchen step stool at 9" is the best. Works well for step ups too.
Thank you for all this - much appreciated! Think I'll need something higher than 9" but hey, I can aim for it!0 -
The ottoman would work, or any bench/chair that lets you plant your feet firmly.comptonelizabeth wrote: »comptonelizabeth wrote: »
Actually, it's more getting on and off the potty seat using only your legs (not using a vanity or other support to help). Next time you're there, check your leg position, you are at parallel. If you can get down and up, you're doing a squat.
OK.
Then shall I post a pic?
Seriously- I see what you mean. I'll check....
Some assisted squats use both a seat and a strap, until muscle and strength are built.
I suppose you could use the throne
You know what - I've a feeling it won't work. Pretty sure my feet don't touch the ground when I'm on it! (I told you they were short!) But I've a low kind of ottoman thing I could use.
Stability would be key I think. If necessary you could also use a wall until your legs are stronger.https://www.youtube.com/watch?v=VRph0h2QAys
Thank you !
Ps great video0 -
comptonelizabeth wrote: »No matter how hard I try! If I go lower,my knees are too far over my toes and they hurt.
I'm short with short legs - I don't know if that's the reason. Any tips and does it matter a lot?
I have the same issue. Try doing pause squats with a higher weight, and incorporate some band work and stretching in order to open your hip flexors. I make a point to dedicate about 20 minutes 4-5 x a week to stretching (although I should do it daily). Makes a big difference in form.0 -
peaceout_aly wrote: »comptonelizabeth wrote: »No matter how hard I try! If I go lower,my knees are too far over my toes and they hurt.
I'm short with short legs - I don't know if that's the reason. Any tips and does it matter a lot?
I have the same issue. Try doing pause squats with a higher weight, and incorporate some band work and stretching in order to open your hip flexors. I make a point to dedicate about 20 minutes 4-5 x a week to stretching (although I should do it daily). Makes a big difference in form.
Thanks- what do you do to stretch,if you don't mind my asking?0 -
comptonelizabeth wrote: »comptonelizabeth wrote: »
Actually, it's more getting on and off the potty seat using only your legs (not using a vanity or other support to help). Next time you're there, check your leg position, you are at parallel. If you can get down and up, you're doing a squat.
OK.
Then shall I post a pic?
Seriously- I see what you mean. I'll check....
Some assisted squats use both a seat and a strap, until muscle and strength are built.
I suppose you could use the throne
You know what - I've a feeling it won't work. Pretty sure my feet don't touch the ground when I'm on it! (I told you they were short!) But I've a low kind of ottoman thing I could use.
I was just going to post about this whole thing not applying to short people! And I don't have short legs. In fact, I have long femurs, but my legs are not parallel when I'm, um, doing that kind of squat. I have to sort of put my feet on tiptoe.0 -
comptonelizabeth wrote: »peaceout_aly wrote: »comptonelizabeth wrote: »No matter how hard I try! If I go lower,my knees are too far over my toes and they hurt.
I'm short with short legs - I don't know if that's the reason. Any tips and does it matter a lot?
I have the same issue. Try doing pause squats with a higher weight, and incorporate some band work and stretching in order to open your hip flexors. I make a point to dedicate about 20 minutes 4-5 x a week to stretching (although I should do it daily). Makes a big difference in form.
Thanks- what do you do to stretch,if you don't mind my asking?
I've got a lot of issues with my right hip flexor that affect my squats. My physical therapist assigned me these:
http://www.stack.com/a/4-hip-flexor-stretches-to-relieve-tight-hips
(Disclaimer: that link just happened to have all the exercises my PT assigned to me... That particular site or video wasn't recommended to me by my PT.)1 -
Warched the video. Thought from the link you provided that he would show 4 stretches. Wondered what happened to the other two? ;-)0
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I actually have a real problem with those hole in the ground toilets 0 -
GottaBurnEmAll wrote: »comptonelizabeth wrote: »comptonelizabeth wrote: »
Actually, it's more getting on and off the potty seat using only your legs (not using a vanity or other support to help). Next time you're there, check your leg position, you are at parallel. If you can get down and up, you're doing a squat.
OK.
Then shall I post a pic?
Seriously- I see what you mean. I'll check....
Some assisted squats use both a seat and a strap, until muscle and strength are built.
I suppose you could use the throne
You know what - I've a feeling it won't work. Pretty sure my feet don't touch the ground when I'm on it! (I told you they were short!) But I've a low kind of ottoman thing I could use.
I was just going to post about this whole thing not applying to short people! And I don't have short legs. In fact, I have long femurs, but my legs are not parallel when I'm, um, doing that kind of squat. I have to sort of put my feet on tiptoe.
Until now I've never actually given it any thought! Now I'm excited to see what happens next time I go.0
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