Weighted squats

rickiimarieee
rickiimarieee Posts: 2,212 Member
edited November 2024 in Goal: Gaining Weight and Body Building
Okay so I’ve done weighted squats before but I’m just not sure I’m doing them right. I go low and follow directions that I’ve read and watched but only the front of my thighs are sore I have no soreness on the back on my thighs. Is that normal or am I not doing them right? I know squats are suppose to tone your legs and butt but I can’t see that happening if the muscles in the back of my legs aren’t sore

Replies

  • ecjim
    ecjim Posts: 1,001 Member
    What stance are you using? As a general rule a wider stance - like a powerlifter will engage the posterior chain more - that would include your hamstrings & butt. - you would want to go to parallel
  • rickiimarieee
    rickiimarieee Posts: 2,212 Member
    ecjim wrote: »
    What stance are you using? As a general rule a wider stance - like a powerlifter will engage the posterior chain more - that would include your hamstrings & butt. - you would want to go to parallel

    I’m doing shoulder width apart. Feet straight and parallel with the floor
  • Keto_Vampire
    Keto_Vampire Posts: 1,670 Member
    Pushing through the heels or more through toes? "sitting back" cue is helpful for some to feel it more in the hamstrings. Although, there are better exercises for targeting hamstrings & glutes (good mornings are pretty hamstring/glute dominant with little to no quad activity)
  • rickiimarieee
    rickiimarieee Posts: 2,212 Member
    Keto_Vampire wrote: »
    Pushing through the heels or more through toes? "sitting back" cue is helpful for some to feel it more in the hamstrings. Although, there are better exercises for targeting hamstrings & glutes (good mornings are pretty hamstring/glute dominant with little to no quad activity)
    I’m honestly new to all of this, I want to gain muscle and lose fat at the same time but have no idea where to start! I’d say I pushed more through the toes!
  • ecjim
    ecjim Posts: 1,001 Member
    When you say " weighted squats" do you mean with the barbell on your back/shoulders?
  • rickiimarieee
    rickiimarieee Posts: 2,212 Member
    ecjim wrote: »
    When you say " weighted squats" do you mean with the barbell on your back/shoulders?

    Yes!
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    Doing box squats can teach you to reach back with your butt and do the proper form. Put something like a box or a ball where your rear end just touches it when you break parallel.

    Studies have found squats don't activate the posterior chain as much as some people think they do. If you really want to feel your hamstrings, try straight legged deadlifts. Hip thrusts are another good glute exercise.

    You can't lose fat on a targeted area by doing exercises. You can lose weight which will come off wherever it wants to come off, and you can gain muscle. Toning isn't really a thing.
  • rickiimarieee
    rickiimarieee Posts: 2,212 Member
    rheddmobile wrote: »
    Doing box squats can teach you to reach back with your butt and do the proper form. Put something like a box or a ball where your rear end just touches it when you break parallel.

    Studies have found squats don't activate the posterior chain as much as some people think they do. If you really want to feel your hamstrings, try straight legged deadlifts. Hip thrusts are another good glute exercise.

    You can't lose fat on a targeted area by doing exercises. You can lose weight which will come off wherever it wants to come off, and you can gain muscle. Toning isn't really a thing.

    I’m not trying to lose weight in one specific area I know you can’t do that, I want to gain more muscle in my legs and arms!
  • ecjim
    ecjim Posts: 1,001 Member
    OK rickii you can just call them squats. I agree with rhedd about box squats. To learn how to do them google Louie Simmons Box Squat. Keep in mind he is a long time power lifter, and has trained 1000 lb squatters , but his techniques will help you learn
  • ecjim
    ecjim Posts: 1,001 Member
    also google Alan Thrall Squat
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited July 2018
    rickiimarieee wrote: »
    Okay so I’ve done weighted squats before but I’m just not sure I’m doing them right. I go low and follow directions that I’ve read and watched but only the front of my thighs are sore I have no soreness on the back on my thighs. Is that normal or am I not doing them right? I know squats are suppose to tone your legs and butt but I can’t see that happening if the muscles in the back of my legs aren’t sore

    Soreness doesn't always equate if you stilumated muscles enough.

    Also squats regardless what kind are a quad dominant exercise when referring to legs.
    Some variations slightly more than others.

    If your goal is more hypertrophy of hamstrings, deadlifts be it sumo, vens, RDLs, stiff legged can bring more stimulas of the muscle assuming the same dosage comparatively with full ROM.
  • rickiimarieee
    rickiimarieee Posts: 2,212 Member
    Chieflrg wrote: »
    rickiimarieee wrote: »
    Okay so I’ve done weighted squats before but I’m just not sure I’m doing them right. I go low and follow directions that I’ve read and watched but only the front of my thighs are sore I have no soreness on the back on my thighs. Is that normal or am I not doing them right? I know squats are suppose to tone your legs and butt but I can’t see that happening if the muscles in the back of my legs aren’t sore

    Soreness doesn't always equate if you stilumated muscles enough.

    Also squats regardless what kind are a quad dominant exercise some variations slightly more than others.

    If your goal is more hypertrophy of hamstrings, deadlifts be it sumo, vens, RDLs, stiff legged can bring more stimulas of the muscle assuming the same dosage comparatively with full ROM.
    ecjim wrote: »
    also google Alan Thrall Squat
    ecjim wrote: »
    OK rickii you can just call them squats. I agree with rhedd about box squats. To learn how to do them google Louie Simmons Box Squat. Keep in mind he is a long time power lifter, and has trained 1000 lb squatters , but his techniques will help you learn

    Thank you guys!!
  • Silkysausage
    Silkysausage Posts: 502 Member
    ecjim wrote: »
    also google Alan Thrall Squat

    This!
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited July 2018
    ecjim wrote: »
    also google Alan Thrall Squat

    I'd suggest googling Buraki squat instead. It will still bring you to Alan's tutorial, but the more recent one involving his coach.

    Alan's content before being coached by Buraki was lacking good understanding of form. He has since learned a lot and his recent videos are spot on. You certainly wouldn't want to take his old material on squats and try to apply it as a "how to".
  • comptonelizabeth
    comptonelizabeth Posts: 1,701 Member
    Another +1 for box squats. It's what my physiotherapist told me to do, it really helps me get the correct form
This discussion has been closed.

Categories